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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. Friday, 6/22/12

    by , June 22nd, 2012 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    USAS Swim meet this weekend here, Elko's High Altitude Invitational. Since I won't be able to workout, I entered the meet so I could get some time in the water. I am going to do the 100 free on Saturday and on Sunday, the 50 free and 100 back. Today's workout was an abbreviated speed workout.

    Warm up:
    300 swim free & back
    200 kick
    4 x 50/1:10 free, build
    4 x 25/45 fast, free-fly-back-free
    100 easy

    Speed Set:
    3 x
    5 x 25 @ 1:00
    round 1 = free, 6/7/8/9/10 strokes fast + cruise
    round 2 = dolphin kick, 8/9/10/11/12 kicks fast + cruise
    round 3 = Back, 6/7/8/9/10 strokes fast + cruise
    -- 75 EZ between rounds
    -- focus on breakouts

    400 EZ

    Total: 1900 meters
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  2. Thursday, 6/21/12

    by , June 21st, 2012 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    15 days to Nationals!

    Was feeling sluggish and slow this morning and my shoulders were a bit sore.

    Warm up
    200 swim - free & back
    200 pull alt. 25 free/25 back - w/buoy only
    4 x 75/1:45 (kick/drill/build by 25) free, fly, back, free

    Main set
    1 x 200 free/4:00 neg split - 3:04
    1 x 100 back/2:00 build -1:40
    1 x 150 free/3:00 neg split 2:15
    1 x 75 back/2:00 strong build - 1:12
    1 x 100 free/2:00 easy build - 1:30
    1 x 50 back/2:00 (1st and last 12.5 FAST!) - 47
    1 x 50 free/1:15 easy - 45
    2 x 25 back/1:00 FAST! - ±20
    1 x 25 free easy
    4 x 12.5 back/45 FASTEST!

    Kick w/fins
    6 x 50/20sr moderate consistent effort.
    - w/zoomers, did 3 flutter w/snorkel & board, 2 flutter on back, and 1 dolphin on back

    Warm down
    300 easy free & back

    Total: 2150 meters
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  3. Wednesday, 6/20/12

    by , June 20th, 2012 at 04:51 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I swam during my lunch break today instead of the usual 6:00 am workout. Was a nice sunny day, slightly cool with a light breeze. Great day for blowing bubbles and working on my tan with a few fast 25's thrown in.

    Taper, Day 3.

    Warm up (800)
    200 alternating 75 free/25 back
    100 IM Kick
    100 Dolphin kick on back
    200 drill, alternate 25 free/25 back, long walls
    100 pull back
    100 swim alternating 25 back/25 free

    Main Set #1 (900)
    8 x 100/2:00-2:15; with fins
    #1-2 free DPS
    - - around 1:20 with 15 SPL
    #3 free, 1st and last 25 fast, w/ strong breakout and finish
    - - around 1:20
    #4 smooth free
    #5-6 back DPS w/strong underwaters
    - - around 1:35 with 16-17 SPL
    #7 back, 1st and last 25 fast, w/ strong breakout and finish
    - - around 1:28
    #8 smooth back

    100 easy

    Main Set #2 (500)
    8 x 25/1:00 shooters w/fins
    - - alternated dolphin on belly and on back, was around 20-22 on most
    12 x 25/45, odds long kick outs, evens sprint finish
    - - rotated fly-back-free, did 1-3, 7-9 with strong breakouts; then 4-6, 10-12 with strong finishes

    Warm down
    300 easy alternating free and back

    Total: 2500 meters

    Updated June 20th, 2012 at 05:13 PM by poolraat

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  4. 17 Days to go!

    by , June 19th, 2012 at 12:20 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, 6/19/12
    SCM, Solo

    Warm up
    600 choice
    - did 200 swim, 200 kick, 200 pull w/buoy only, mix of free and back

    2 x through:
    100 dolphin kick on back w/fins/2:15 - around 1:45-50 on these
    2 x 100 DPS back w/paddles/2:00 - around 1:45 on these
    4 x 50 drill, IM order

    Main Set
    8 x (25 tempo/easy speed back or breast + 25 EZ free)/1:30
    - total time was 47±, so I'm guessing easy speed 25 was around 20-22
    - these got faster and felt smoother and easier as the set progressed
    4 x ( 25 tempo/easy speed stroke + 25 EZ choice)/1:30
    - same as above

    4 dives with 12.5 break out, ez swim back to start end
    - from blocks, did 2 free, 1 fly, and 1 back

    Warm down:
    200 EZ

    Total: 2500
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  5. It's Taper Time!!

    by , June 18th, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    Monday, 6/18/12

    SCM, Solo

    18 days to Nationals! Started taper this morning!

    Warm up (1150)
    400 choice - did 100 free/100 back...
    6 x (25 drill + 25 kick)/1:15
    - for drills I did 2 free, 2 fly, 2 back
    6 x (25 UW SDKs with fins + 25 ez kick or free)/1:15
    - with zoomers, kicked 20 SDK underwater then dolphin on surface to wall, swim free back
    2 x 50 DPS back w/paddles/1:00 - with catch paddles
    50 EZ

    Main Set (1425)
    6 x 50 burst + cruise back/1:15 ( work on spin out at breakout)
    - all back, 12 SDK to breakout, 45-50 on these
    100 smooth

    1 x 25 AFAP from blocks, focus on breakout
    - fly, time was 16±
    100 EZ

    2 x 100 broken AFAP with fins (zoomers)/7:00; break :15 @ 50
    - went 1:10, 1:09
    200 ez after each one

    1 x 100 broken back (no fins) off blocks
    ----break :15 @ 50, then :15 at 75
    - went 1:20

    200 ez

    Total: 2575 meters
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  6. Friday, 6/15/12

    by , June 15th, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Since I'm doing a couple open water races tomorrow, todays practice was focused on free and ow skills. I will be swimming 1 mi and 2 mile races tomorrow morningin an event sponsored by my club, Sawtooth Masters.

    SCM
    Warm up
    500 choice - did all free
    6 x 25/35 build - did all free
    6 x 25/45 1 breath free
    50 easy

    Kick Set
    4 x 100/2:30, dolphin kick on back with long UW off walls
    - was going 10-12 SDK off the walls getting to about midpool each time
    50 easy

    Main Set
    Broken 1650 swam as 11-10-9...3-2-1 lengths with 15 sec rest between each swim
    Practice sighting 1-2 times each length
    - actual swim time was just over 28 minutes. While swimming, I focused on breathing to both sides and sighting while making the switch from one side to the other.

    Total: 2950 meters
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  7. Thursday, 6/14/12

    by , June 14th, 2012 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 back & free, 200 kick, 300 pull back & free

    Set #1
    8 x 25/1:00 - Odds back, evens free
    #1- 2 with fast breakouts
    #3 - 4 with fast finishes
    #5 - 6 build to ~ 85%
    #7 - 8 AFAP
    100 easy

    Set #2
    Broken 100's with fins
    50 - 15sr - 50 - free, went 1:09
    100 easy
    50 - 15sr - 25 - 10sr -25 back, went 1:12
    100 easy
    25 -10sr - 25 -10sr - 25 -10sr - 25 - free, went 1:06
    100 easy

    2 x 25 choice off the blocks FAST
    - fly on both, was around 16-17
    100 easy

    Set #3: Kick
    100 choice
    100 12 kicks on front - R side - L side - Bk
    100 choice
    2 x 25 fast kick

    200 easy swim


    Total: 2400 meters

    Updated June 14th, 2012 at 04:27 PM by poolraat

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  8. Wednesday, 6/13/12

    by , June 13th, 2012 at 04:54 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warmup (850)
    300 free & back
    8 x (25 drill + 25 kick) @ :10 -15 sr
    - 2 of each stroke
    4 x 25 torque drill w/paddles @ 1:00
    50 EZ

    Speed sets: (1350)
    8 x 50 burst + cruise @ 1:10-1:20
    - rotated fly-back-free
    50 EZ

    1 x 100 AFAP - went 1:17
    100 EZ

    2 x through:
    -- 1 round free/1 round back
    1 x 25 @ 100 pace + 25 EZ @ 2:00
    1 x 25 AFAP + 75 EZ @ 3:00
    1 x 50 AFAP + 100 EZ @ 5:00 - 50 free = 35, 50 back = 40
    (was going to do a 3rd round kicking but ran out of time)

    100 EZ

    Total: 2200 meters
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  9. Tuesday, 6/12/12

    by , June 12th, 2012 at 12:27 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I did not swim Sunday but instead did a 4 mile hike in the mountains. Yesterday I did a very short swim, about 1200 meters.

    Today:
    Warm up (800) 300 swim as 150 free/150 back
    4 x 75/1:30 build to strong - all free
    8 x 25/30 Alternate 25 drill - 25 strong

    Set #1
    Pull/swim: Back (400)
    10 x 25 back with paddles only/40
    6 x 25 swim strong with fins/30

    Set #2 OW Skills (400)
    400 meters free, practicing sighting

    Set # 3: Swim/kick (no fins) (600)
    12 x 50/1:30
    AFAP for 12-15m, cruise to wall/ 25 streamline kick
    - did 4 x fly-back free
    - tight streamlines and quick breakouts

    Warm down
    200 smooth


    Total: 2400 meters

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  10. Saturday, 6/9/12

    by , June 9th, 2012 at 12:58 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    10 min choice
    - Did 200 swim, 200 kick, 200 pull, back and free

    Set #1 (400)
    8 x 50 burst + cruise/1:10
    --4 speed play, 4 dolphin kick UW
    - on 1-4 did fly-back-free-fly,
    - on 5-8 alternated kick on belly and kick on back

    Set #2 (1600)
    4 x through:

    25 AFAP + 25 EZ/1:30
    50 @ 100 pace/1:30
    100 @ 200 pace, rest as needed
    200 EZ/5:00

    No times for AFAP 25
    1 = back
    - 50 @ 100 pace - went :41
    - 100 @ 200 pace - went 1:30

    2 = free
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:18

    3 = back w/fins
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:20

    4 = free w/fins
    - 50 @ 100 pace - went :33
    - 100 @ 200 pace - went 1:11

    Set #3 (300)
    2 x 150/2:30 (50 scull- 50 kick - 50 swim)

    1 x 100 EZ Warm down

    Total: 2900 meters
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  11. Friday, 6/8/12

    by , June 8th, 2012 at 04:25 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    HIT Week 23, Workout #5 (modified)

    Warm up
    400 choice - 100 Free/100 Back/...
    2 x 100 (50 drill + 50 kick)/10sr
    2 x 50 free (25 DPS + 25 build)/10sr

    Main Set
    3 x (10 x 50)/1:30
    round 1 = back
    round 2 = kick dolphin on back w/fins
    round 3 = free

    1 = EZ
    2 = 85% - back =44, kick = 43, free = 40
    3 = 85% - back =43, kick = 44, free = 41
    4 = EZ
    5 = EZ
    6 = 95% - back =40, kick = 39, free = 37
    7 = 95% - back =41, kick = 40, free = 37
    8 = EZ
    9 = EZ
    10 = AFAP 100% - back =38, kick = 35, free = 34

    50 EZ between rounds

    Warm down
    200 EZ kick

    Total: 2500 meters
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  12. Thursday, 6/7/12

    by , June 7th, 2012 at 12:39 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day
    SCY, Solo

    Warm up (1000)
    500 swim - alternated 100 free/100 back
    4 x 50/20sr with fins (25 shooters - 25 cruise)
    12 x 25/40
    ...Odds = burst + cruise
    ...Evens = build to sprint finish
    - rotated 2-fly, 2 back, 2 free

    Drill/Swim Set (400)
    100 IM drill - 100 Free build
    100 IM drill - 100 Back build

    Free/Back Pull (1000)
    400 free w/paddles, buoy and snorkel
    300 back w/buoy only
    200 free w/paddles, buoy and snorkel
    100 back w/catch paddles & buoy

    Kick: Vertical Kicking
    - did this two times
    1 min on: 20sr
    50 sec on: 20sr
    40 sec on: 20sr
    30 sec on: 20sr
    20 sec on: 20sr
    10 sec on: 20sr
    5 sec on: 20sr

    Warm down

    Total: 2400 yards + 7:10 VK


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  13. Wednesday, 6/6/12

    by , June 6th, 2012 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 swim, 200 kick
    200 drill/swim by 50’s
    300 pull

    10 x 50 swim free
    - 2/1:00 strong.....1/:55 strong
    - 2/1:00 build ......1/:50 strong
    - 2/1:00 build.......1/:45 strong
    - 50 easy

    Main Set
    Sprint (keep same stroke in cycle)
    Repeat 3 – 4 x

    1 x 50/2:00 Fast
    2 x 37.5/1:30 Fast
    3 x 25/1:00 Fast

    Master’s minute between rounds


    did 3 rounds:
    - #1 Fly w/fins: 50 @ 36, 37.5's @ 27±, 25's @ 17±
    - #2 Back: 50 @ 39, 37.5's @ 30±, 25's @ 19±
    - #3 Free: 50 @ 36, 37.5's @27±, 25's @ 17±
    - Was going to kick round 4 but ran out of time


    Warm down
    2 x 100 as easy swim/kick

    Total: 2200 meters
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  14. Tuesday, 6/5/12

    by , June 5th, 2012 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 300 back and free
    3 x 100/1:45 build each, all free
    3 x 50 kick/1:10 desc
    - flutter w/board & snorkel, 58-56-54
    8 x 25/40 burst + cruise
    - 3 free, 3 back, 2 fly
    50 easy

    Main Set
    Pull 10 x 50 back/1:00 ns each; best form and consistency
    - w/buoy only, ave 43
    Kick 10 x 50 with fins/1:10 25 shooters / 25 cruise
    - all dolphin on back, ave 45

    Swim 12 x 100/2:00
    Repeat 4x
    #1 & 2 = 25 @ 80% - 50 @ 70% - 25 @ 90%
    # 3 = ez
    - 1-6 free, ave 1:22-23; 7-12 back, ave 1:32-34

    Warm down
    100 easy free & back

    Total: 3300 yards
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  15. Monday, 6/4/12

    by , June 4th, 2012 at 11:32 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Workout #1, Week 23, Leslie's HIT (modified)

    Warm up
    500 choice
    - swam 300 back & free, kicked 200 w/board & snorkel
    6 x (50 drill + 50 kick) @ :20 RI
    - did 3 free, 2 back, 1 fly

    Speed Sets
    8 x 50 burst + cruise @ 1:10
    - did 3 free, 3 back, 2 fly
    100 EZ

    1 x 50 AFAP @ 1:00
    - back, around 38
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30

    2 x 50 fast kick w/fins @ 95% @ 1:30
    - 1 flutter w/snorkel & board (37) and 1 flutter on back (37)
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30

    3 x 50 @ 2:00 all free
    1 = 80-85% - 40
    2 = 90% - 36
    3 = 95% - 34
    2 x 50 easy kick
    2 x 50 DPS swim

    4 x 50 w/fins @ 2:30
    odds = AFAP (1 kick, 1 swim)
    - kicked dolphin on back (35), swam fly (34)
    evens = EZ
    2 x 50 easy kick

    100 easy swim

    Total: 2900 meters
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  16. Test Set - Saturday, 6/2/12

    by , June 2nd, 2012 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim back and free
    200 kick on back
    200 pull w/paddles, buoy, & snorkel
    4 x 50/1:00 build
    2 x 25/45 sprint
    50 easy

    Main set
    6 x 100/7:00 all out from a push (didn't have blocks)
    went 1:18, 1:18, 1:17, 1:16, 1:18, 1:18
    Swam easy 100 between each

    Warm down 100 easy

    2400 meters
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  17. Friday, June 1, 1012

    by , June 1st, 2012 at 12:37 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery (IG) swim today.
    1600 meters of easy swimming, kicking and drills.
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  18. Thursday, 5/31/12

    by , May 31st, 2012 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    I was a bit sore this morning from yesterday's workout. Must have worked it harder than I thought.

    SCM with swim buddy

    Warm up (1000)
    300 swim free/ hold stroke count
    200 kick choice
    4 x 50/1:15 alt. drill/swim by 25, IM order
    300 pull alt 75 free/back

    Main Set: (1100)
    Swim 8 x 25/45 with fins: Odds = kick 12.5 underwater - 12.5 above
    Evens = swim sprint - did fly-back-breast w/dolphin - free
    Kick 3 x 50/1:15 with board: ds 1- 3 - went 1:02-1:14-1:05
    50 easy

    Swim 8 x 25 free/30; - was going 19-20
    Kick 3 x 50 back/1:15; ds 1- 3 - went 1:02-1:00-:58
    50 easy

    Swim 4 x 25 back/45 ALL OUT; - not sure of times, close to 20?
    Kick 3 x 50 back/1:15; ds 1 -3 - went 1:03-1:02-:57
    50 easy

    Pull: w/buoy only (400)
    8 x 50 free/1:00; ds 1- 4, 5 - 8: on 1 - 4 breathe every 5; on 5 - 8 breathe as normal and swim faster
    - w/buoy only, was around 43-44 on 1-4, 41-42 on 5-8

    Warm Down (200)
    2 x 100/10sr (25 swim - 25 kick - 25 drill - 25 swim)

    Total: 2700 meters
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  19. Wednesday, 5/30/12

    by , May 30th, 2012 at 04:37 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm up:

    300 swim, 200 kick, 100 pull
    4 x 50/ 1:00 build
    4 x 25/45 sprint

    Main Set

    Swim 6 x 100 free on 2:00; build effort on each
    - 1:23-25 on these
    50 easy

    Pull 4 x 150 free on 3:00; make send off and hold moderate stroke count throughout

    Swim 3 x 100 IM/2:30
    - ave 1:43 on these
    50 easy

    Swim 6 x 50 on 1:30;
    Odds are FAST Back, evens are easy free.
    - went 43-44 on fast ones

    Warm Down
    100 easy

    Total: 2900 meters
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  20. Tuesday, 5/29/12

    by , May 29th, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm Up (800)
    200 Swim Free
    200 Kick choice - 100 with board, 100 on back
    200 pull alt. 50 fr/50 back
    4 x 50 on 1:00, alt. Drill/build by 25
    - back & free, 1 arm and fist for drill

    Set #1 (1100)
    8 x 50/1:30 - 1-4 free, 5-8 back
    1 = 25 fast – 25 EZ
    2 = 25 EZ – 25 fast
    3 = 50 EZ
    4 = 50 fast - free=31, back=35

    4 x 100 Free on 2:00, ds 1- 4 to all out
    - went 1:25 - 1:19 - 1:15 - 1:12

    6 x 50 1:30
    - went 2x fly (39) -back (42) - free (37)
    - was pretty tired from previous set and and times were slow

    Set #2 Kick + Pull (800)
    4 x 100 Kick (board optional)/20sr
    - 1-2 w/board (2:10), 3-4 on back (2:05)

    8 x 50/55; breath every 3rd and hold stroke count
    on each 50
    - was going around 40 with 15-16 SPL

    Warm Down
    100 easy free & back

    Total: 2800 yards

    Did a 34 mile bike ride yesterday that included 2 trips over the summit between Elko and Spring Creek in the adjacent valley. The climb is about 700' in 3 mi. from the Elko side and 500' in 3 mi from the Spring Creek side. Tough on the legs!
    My legs were really tired this morning and felt like they would cramp during the kick set.

    Updated May 30th, 2012 at 01:39 PM by poolraat

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