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A comfort swimmer's guide to easy swimming

A little background info about me. In my younger days I was a runner but quit while in my mid 30's when it was no longer fun. I began swimming in 2000 to lose a few pounds and get in shape. I did not participate in age group or high school swimming and prior to taking up swimming as a 48 year old the only previous swimming experience I had was from Red Cross lessons and Boy Scouts.

  1. Distance Day

    by , October 20th, 2008 at 03:07 PM (A comfort swimmer's guide to easy swimming)
    Monday, October 20, 2008
    SCY, Solo


    Warmup
    1 x 300

    Repeat Four Times (Drill: Fist Drill)
    {1 x 50 kick on 1:10, kick on back, no board
    {1 x 50 drill on 1:00, alternate free and back


    Main Set, all freestyle, goal is to hold pace through the set
    3 x 100 on 2:00
    3 x 100 on 1:55
    3 x 100 on 1:50
    3 x 100 on 1:45
    3 x 100 on 1:40
    3 x 100 on 1:35
    3 x 100 on 1:30


    I started these at about 1:16-17 and was able to hold this pace until the interval got to 1:40. Then my pace gradually slowed until the last one was about 1:24.

    Cool down
    200 swim easy


    Total 3000 yards
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  2. More Comfort swimming

    by , October 19th, 2008 at 10:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 10/18/08
    SCY with Carrie

    Warm up
    1 x 300 swim
    6 x 50 kick as 25 fast/25 easy
    5 x 50 drill



    Broken 1650 free
    :15 sec rest between each swim
    275 250 - 225 75 50 - 25
    Keep your stroke long and think about staying long out of the turns.

    1 x 100 easy choice

    2600 yards

    Updated October 21st, 2008 at 01:17 PM by poolraat

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  3. More Backstroke

    by , October 17th, 2008 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 17, 2008
    SCY, Solo

    Warmup
    1 x 500 swim free and back
    8 x 50 kick on back on 1:10, odds dolphin. evens flutter
    6 x 50 fist drill on 1:00, odds back, evens free

    Main Set
    8 x 75 back, fast on 2:00, averaged just under 1:00, I think. By the time I touch the wall, turn and focus on the clock about 2 or 3 seconds go by and I was seeing :60-:61 after each one.
    This set was hard but I surprised myself by holding the same pace throughout the set.

    1 x 400 easy free

    1 x 50 fly AFAP, went :34 from a push
    150 easy free

    Cool down
    1 x 200 easy free and back

    2600 yards
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  4. Rest and Recovery

    by , October 16th, 2008 at 12:21 PM (A comfort swimmer's guide to easy swimming)
    Thursday, October 16, 2008
    SCY with Carrie

    300 free
    4 x 100 kick, 1 each in rev IM order
    6 x 50 Drill

    12 X 50 @ 1:00 Fist swim, odds free, evens back


    400 free :30 seconds rest 60% effort (6:05)
    300 free :20 seconds rest 70% effort (4:25)
    200 free :10 seconds rest 80% effort (2:42)
    100 90% effort (1:17)

    300 swim down- work on building speed in/out of turns. easy between the flags
    Did half free, the rest back


    2900 yards



    Yoga tonight

    Updated October 16th, 2008 at 04:39 PM by poolraat (Misc. corrections)

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  5. 25's with Fins

    by , October 15th, 2008 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 15, 2008
    SCY, solo

    Warmup
    1 x 300 swim, did 150 free/150 back

    Repeat Four Times
    Do both flutter & dolphin
    {1 x 75 Moderate Kick, Rest :10
    {1 x 25 Kick AFAP
    Rest :30 after 25s

    8 x 50 odds free/ evens back @ 1:00 w/fists DPS

    Main Set
    2 times through
    #1 fly, #2 back, did these with fins (zoomers)
    (was supposed do to a 3rd round as free but ran out of time)

    4 x 25 Sprint - on 1:00
    100 Easy
    4 x 25 Sprint - on :50
    100 Easy
    4 x 25 Sprint - on :40
    100 Easy
    on fly averaged :15-:16, on back averaged :14-:15
    focused on at least 8 SDK's on each one
    My back is faster than my fly lol

    When I started into this set I thought the intervals were too long. But by the time I got to the 3rd set of 4 on :40 I was wishing I had the full minute.

    Cooldown
    200 easy swim, free back and DAB

    2500 yards

    Will do 45 minite spin class later today.

    Updated October 15th, 2008 at 01:47 PM by poolraat

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  6. Tuesday, October 14, 2008

    by , October 14th, 2008 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    Warmup

    300 swim
    6 x 50 kick
    6 x 50 drill



    Main set
    6 X 100 1:45 free 80% (held 1:25's)
    100 recovery kick

    6 X 75 1:20 free 85% (held 1:00)
    100 recovery kick

    6 X 50 :50 free 90% (held :37)
    100 recovery kick

    6 X 25 :30 free 95% (held :16)


    100 easy kick & DAB





    2800 yards

    1 hour of yoga tonight after work
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  7. Monday, October 13, 2008

    by , October 13th, 2008 at 01:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim free & back
    4 x 100 flutter kick on back on 2:15 desc.
    6 x 50 drill

    Main set
    (descend the 300's, 200's, 100's down to 85% effort)
    300 free @ 5:00 (4:07)
    200 free @ 3:15 (2:36)
    100 free @ 1:45 (1:13)
    Rest 1:00
    300 back @ 5:15 (4:40)
    200 back @ 3:30 (3:00)
    100 back @ 2:00 (1:22)
    Rest 1:00

    ***mix up the following 24 X 25's:
    ***get more intense as the set continues

    12 X 25 kick on back, no board on :40
    odds dolphin, evens flutter

    12 X 25 swim IMO :40

    Cool Down
    200 easy kick swim


    3000 yards


    45 minute spinning class at noon.

    Updated October 13th, 2008 at 05:15 PM by poolraat

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  8. Fun with Fins

    by , October 11th, 2008 at 02:21 PM (A comfort swimmer's guide to easy swimming)
    Saturday, October 11, 2008
    SCY with Carrie


    300 swim free and back
    200 kick, IMO with board
    300 free pull w/paddles and buoy
    200 kick, no board rev IMO

    1 x 500 free


    6 X 50 free 1:00 1-3: 1st 25 B5/2nd 25 B3
    4-6: 1st 25 B3/2nd 25 B5

    Rest of the set done with fins
    4 X 25 free :30 70%, 80%, 90% 100% effort by 25's
    1:00 rest

    2 x (50 free afap + 200 easy swim/kick on 5:00)
    went 27 on the 50's

    4 X 25 fly :30 70%, 80%, 90%, 100% effort by 25's
    1:00 rest


    2 x (50 stroke afap + 200 easy swim/kick on 5:00)
    fly on 1st one went :29, back on 2nd one went :28


    3000 yards

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  9. Friday, October 10, 2008

    by , October 10th, 2008 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie


    400 swim (did 200 free/200 back)
    6 x 50 kick Fast on 1:15 (did 2 flutter w/ board, 2 dolphin on back, 2 breast w/ board)
    6 x 50 drill


    Main Set
    4 X 200 free on 4:00; as swim 150, rest :10, swim 50 AFAP (ave. 2:05 on 150's, :34 on 50's)

    6 X 50 1:00 2x(fly/back, back/breast, breast/free)
    4 X 100 back on 2:00 (was slow on these, ave 1:30)
    2 x 25 SDK shooters, 1 on belly, one on back, made it to the flags on both.

    100 easy kick

    2650 yards
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  10. Thursday, October 9, 2008

    by , October 9th, 2008 at 05:27 PM (A comfort swimmer's guide to easy swimming)
    Workout during lunch hour
    Solo SCY

    Warm up
    300 swim as 150 free/150 back
    4 x 50 flutter kick on back on 1:15 (ave :54)
    4 x 50 drill
    8 x 25 IMO on :40

    Main set
    2x
    (200 free on 3:30, 50 fast fly on 2:00)
    (went 2:40-42 on 200's, :36 on fly)

    4 x 75 back on 2:00 (ave. :58 This is the fastest I've ever swam this set)

    2x
    (200 free on 3:30, 50 fast fly on 2:00)
    (went 2:45-47 on 200's, :36 on fly)

    Cool down
    100 easy DAB and free

    2300 yards

    Will do 75 minute yoga class tonight.

    Updated October 9th, 2008 at 05:53 PM by poolraat

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  11. Wednesday, October 8, 2008

    by , October 8th, 2008 at 12:32 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    300 swim, did 150 free/150 back
    3 x 100 kick, 1-2 on back on 2:10, 3 breast kick with board
    4 x 50 as 25 drill/25 swim dps
    8 x 25 on :40 IMO

    Main Set
    8 x 100 on 2:00, odds IM, evens free, (ave 1:30 on IM, 1:22 on free)
    8 x 25 kick on back, on :45 done as 1/2 UW SDK - 1/2 flutter kick on surface
    (Goal was to count kicks on 1st one, then hold that count and try for more dist. Was doing 12-13 yds on 15 kicks)
    6 x 50 back on 1:00
    4 x 50 on 1:15, 1 & 3 25 fly/25 free and 2 & 4 25 free/25 fly

    100 free/DAB to cool down

    2600 yards


    45 minute spin class at noon.


    I had some extra time in the evening so I got out the Monofin and went to the pool for about an hour and did the following.

    Short Warmup consisting of:
    200 swim free and back
    2 x 100 flutter and dolphin kick on back
    2 x 50 drill

    Main Set
    4 x 100 kick w/ monofin on 1:45, odds on back, evens on belly w/board. (ave 1:12-15)
    4 x 50 free on :55
    8 x 25 spin drill w/ monofin on :45, by doing 4 kicks in each position, I can almost cover the entire 25 in 1 cycle
    4 x 50 free on :55
    rest an additional 1:00
    50 fly as 25 at about 90% then 25 afap. went :34
    cooldown with 200 easy free and DAB

    Total 1750 y

    Updated October 9th, 2008 at 02:22 PM by poolraat

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  12. Tuesday, October 7, 2008

    by , October 8th, 2008 at 01:17 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY

    Warm up
    300 free
    6 x 50 kick as 25 fast/25 easy
    odds flutter, evens dolphin
    6 x 50 drill


    Set 1
    16 X 25 - in groups of 4 - IMO:
    #1: kick 12.5/ swim 12.5, #2 build up
    #3 build down, #4 sprint
    1 x 100 easy swim
    1 x 200 freeon 3:30
    2 x 100 flutter kick on back on 2:10
    4 x 50 free on :55

    Set 2
    6 X 100 back on 2:00
    rest extra 1:00
    1 x 100 back broken as:
    50 @ 80% effort -:10 seconds rest - 50 @ 100% effort (went :37, :36)
    1 x 100 easy kick/swim

    4 x 50 free on 1:00 alternate breathe
    1 x 50 fly as 25 @ 80%/25 @ 100% (went :35)

    4 x 50 free on 1:00
    1 x 50 back as 25 @ 80%/25 @ 100% (went :34)

    300 easy swim as 150 free/150 back

    3600 yards
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  13. Monday, October 6, 2008

    by , October 6th, 2008 at 01:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up
    1 x 400 free and back
    4 x 100 kick on back, no board, odds dolphin, evens flutter, RI :15
    4 x 50 drill

    Main Set
    4 X 200 back, broken @ 150 (:15 seconds rest) - 50 @ 90% effort: on 4:00
    (averaged 2:15 on 150's, :40 on 50's)
    1 x 100 recovery kick

    8 X 100 broken as 75 free(:10 seconds rest) - 25 fly @ 100% effort: on 2:00
    (averaged 1:02 on 75's, and :17 on 25 fly)
    1 x 100 recovery kick

    Cool Down
    100 easy swim and DAB

    2900 yards

    Will do 45 min spin class at noon
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