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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. Saturday, 5/26/12 Swimming in the rain!

    by , May 26th, 2012 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    Was raining intermittently while I was swimming this morning. Kind of cool to be underwater looking up at the raindrops on the surface of the pool.

    Outside in SCM pool

    Warm up: 400 choice
    4 x 50 with paddles/1:05
    - 25 kick strong (no board, use paddles) - 25 swim build
    4 x 25/35 burst + cruise

    Main Set:
    3 x (2 x 100 @ 2:00 - 2:30 + 200 EZ)
    - did all free on these

    Round 1
    100 @ 80-85% - 1:26
    100 AFAP broken :10 @ 50 - 1:19
    200 EZ

    Round 2
    100 @ 85-90 - 1:22
    100 AFAP broken :10 @ 25, :15 @ 50 - 1:17
    200 EZ

    Round 3
    100 @ 95% w/fins and paddles - 1:11
    100 AFAP broken :10 @ 25, :10 @ 50, :15 @ 75 - also with fins & paddles, - 1:05
    200 EZ


    5 x 100 EZ - mix swim, kick, drill, scull
    - did 100 back, 100 back kick, 100 free, 100 free kick, 100 scull


    Kick Set
    8 x 25 easy speed shooters w/fins or monofin
    - did these on 45, started to get calf cramps during ths set.


    Last Set:
    3 x 100 free no breathing in or out of turns/2:00 easy speed
    - was around 1:32-3 on these, still cramping so stopped after these and did warmdown

    Warm down
    100 ez

    Total: 3000 meters




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  2. Friday, 5/25/12

    by , May 25th, 2012 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    800 choice
    - did 300 swim free & back, 200 kick, 200 IM drill, 100 scull
    4 x 25/40 burst then cruise
    - did back-free-fly-free
    4 x 25/45 kick afap
    - kicked on back

    Main Set (1650)
    Repeat 3x
    3 x 100 desc to strong
    3 x 50 desc to fast
    3 x 25 afap
    25 easy
    Round 1 free:
    - 100's @ 1:40, went 1:22-1:18-1:15
    - 50's @ 1:00, went 38-36-34
    - 25's @ 1:00 was under 15
    Round 2 back
    - 100's @ 1:50, went 1:34-1:29-1:24
    - 50's @ 1:00, went 42-41-38
    - 25's @ 1:00 was under 18
    Round 3 kick
    - 100's @ 2:15, went 2:05-2:02-1:54
    - 50's @ 1:10, went 58-56-52
    - 25's @ 1:00 was around 25

    Warm down
    Pull 200 back w/buoy only

    Total: 2850 yards
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  3. Wednesday, 5/22/12

    by , May 23rd, 2012 at 04:48 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    400 choice - swam as 100 free/100 back
    4 x 50/1:15, 25 scull + 25 drill
    8 x 25/40, kick w/fins, 10-15 sr; odds shooters, evens on surface

    Main Sets

    3 x (4 x 50)
    round 1 = kick /1:15
    round 2 = swim IM order /1:15
    round 3 = up tempo free w/paddles /1:00

    50 EZ

    3 x (4 x 100) w/fins @ 2:00
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast + smooth stroke
    4 = 50 fast + 50 cruise kick
    -- no break between rounds
    - mixed up the fast swims with free, back, and fly

    150 EZ

    Total: 2800
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  4. Tuesday, 5/22/12

    by , May 22nd, 2012 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up(800)
    300 swim
    200 IM Kick
    6 x 50 ds3 - 3/1:00, 3/:55

    Mini Wake Up Set (400)
    8 x 50/1:10
    1st 12.5m fast 37.5 ez
    12.5 ez 12.5 fast 25 ez
    25 ez 12.5 fast 12.5 ez
    37.5 ez 12.5 fast finish
    - 1-4 free, 5-8 back

    Sprint Set (800)
    8 x 100/2:30-3:00 or 1:00 min rest
    50 fast-40 easy/10 fast finish
    - 1-4 free/2:30, 5-8 back/3:00

    Kick Set (400)
    4 x 100/0 15sr, choice
    - alternated dolphin and free, on belly w/board and snorkel and on back

    Warm down
    100 easy

    Total: 2500 m
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  5. Monday, 5/21/12

    by , May 22nd, 2012 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    Recovery day after weekend meet, IG workout.

    SCM
    Warm up (900)
    300 choice
    - free & back
    3 x 200 as:
    #1 - 50 flutter kick/50 scull/50 free catch up/50 free build
    #2 - 50 Bk kick/50 scull/50 bk (1 arm 12.5 fists)/50 bk build
    #3 - 50 dolphin kick/50 scull (4 fore-4 mid)/ 50 1 arm)/50 fly

    Main Set (1000)
    10 x 100 with fins/2:00
    - 1-5 free, 6-10 back
    Smooth to moderate build
    Work on DPS

    Kick set: (300)
    300 choice smooth

    Warm down 200

    Total: 2400 meters
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  6. Spring Fling Meet Summary

    by , May 21st, 2012 at 10:38 AM (A comfort swimmer's guide to easy swimming)
    Swam in a LCM meet in Boise ID last weekend. This was my first LCM meet in almost 3 years.

    Saturday:
    50 free - 31.65. This was a good swim. I felt good until the last 15 or so but had strong stroke, good turnover and only took 4 breaths. This is the 3rd fastest 50 I've ever done!

    100 back - 1:26.42. Not a very good swim. Had a decent underwater (12 SDK) but then a really poor breakout and just no arm speed. Never could get it going.

    50 Fly - 34.51. Another decent swim and the 2nd fastest I've ever done. Felt good and strong all the way!

    Sunday:
    50 Back - 37.03. This was a good race also! And again, my 2nd fastest ever. Had a great underwater and breakout and really good turnover all the way. It was good that this race went so well because the other 2 swims for the day were not good at all.

    100 Free - 1:13.04. Ugh! Not sure why it was this slow. I had expected to be around 1:10. Didn't feel slow. Maybe the 50 took more out of me than I thought even though I had an hour between the 2 swims.

    200 Back - 3:19.58. WTF!! I guess I thought it was time for a Sunday stroll! Based on how my training had been going and the times of some broken 200's I had done, I was expecting a time around 3:00-3:05. Since I didn't make the NQT for this event I will not enter it in Omaha and just focus my training on the 50's and 100's.

    A good meet for the 50's but the longer distances need a little work. But I have 6+ weeks to fix that. I wish I could get one more LCM meet before I start to taper but nothing close enough that I can get to in a weekend. I may do a SCM meet at the end of June but that's yet to be decided.
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  7. Thursday, /17/12

    by , May 17th, 2012 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    300 swim back & free
    200 kick on back alternating flutter & dolphin by 25's
    4 x 50/1:15 build, odds back, evens free

    6 x 25/:45, odds fast, evens easy
    - did fly-back-free on fast ones
    50 easy

    3 x 50/1:10 back at 200 race pace
    - went 42-44-43 on these

    300 easy free swim down

    Total: 1350 meters

    I'm feeling pretty good. Loose and relaxed. Hope this means I will have some good swims this weekend.

    Updated May 17th, 2012 at 06:36 PM by poolraat

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  8. Wednesday, 5/16/12

    by , May 16th, 2012 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    It's crash taper time! I'm doing a meet this weekend so I will drop yardage and try to get rested a bit before the meet. only did 1500 meters today, most of it easy swimming with a few fast 50's and 25's.

    Warm up
    300 swim alt. free back
    100 kick on back w/8 SDK off each wall
    swim 4 x 50 on 1:15 build: odds back, evens free
    100 easy

    Main Set
    swim 3 x 50 back on 1:30:
    #1 @80%, #2 @85-90%, #3 fast
    - went 47-44-41
    100 easy

    swim 3 x 50 free on 1:30:
    #1 @80%, #2 @90%, #3 fast
    - went 41-38-35
    100 easy

    sprint 4 x 25 choice
    - did fly-free-fly-back, no times

    Warm down
    200 easy free & back

    Total: 1500 meters
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  9. Tuesday, 5/15/12 - IG Recovery Swim

    by , May 15th, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    Was a bit tired and sore from yesterday's backstroke set. Took it real easy today. Have a meet this coming weekend so will do a short taper so that I am somewhat rested. The meet is a LCM in Boise and I am hoping to swim well enough to use the times for my Nationals entry.

    SCM

    Warm up:
    10 min choice
    - did 200 swim, 200 kick, 200 pull
    6 x 50 ds 3 - 3/1:10, 3/1:00

    Main Set
    4 x 100 pull/2:00 - ave 1:30
    6 x 50/1:10 build free - ave 43

    4 x 100 pull/1:45 - ave 1:31
    6 x 50/1:00 build free - ave 44

    1 x 200 kick on back alternating flutter and dolphin by 25's

    Total: 2500 meters
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  10. Killing the 200 Back!

    by , May 14th, 2012 at 12:09 PM (A comfort swimmer's guide to easy swimming)
    The focus of the Main Set today was the 200 back. I killed it!!!

    The pool temp was around 81 this morning. It was sooo much better than the usual 85 or so.

    SCY, Solo

    Warmup (1050)
    600 choice
    - did 300 swim back & free, 200 kick, 100 pull
    8 x 25/40 drill

    Repeat 2x
    4 x 25/40 with fins
    1 = shooter
    2 = swim build
    3 = shooter
    4 = swim easy
    - round 1 free, round 2 back

    50 easy

    Main Set - Backstroke (1800)
    Repeat 3x
    1 x 200/4:00 build
    - went 3:02, 2:58, 3:01
    1 x 200/4:00 FAST, broken
    1 x 200/4:00 easy

    swim broken 200's as follows
    #1 = 100/10sr/100 - went 2:50
    #2 = 100/10 sr/50/10 sr/50 - went 2:46
    #3 = 50/5 sr/50/5 sr/50/5 sr/50 - went 2:46

    Warm down
    150 easy as 50 kick/50 free/50 back

    Total: 3000 yards

    Updated May 14th, 2012 at 12:56 PM by poolraat

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  11. Saturday, 5/12/12

    by , May 14th, 2012 at 12:00 PM (A comfort swimmer's guide to easy swimming)
    I've been sick most of the week and haven't worked out much at all this week. I felt pretty good today even though my sinus is still messed up. But the rest has been good. Swam some good times today.

    In Boise at the West YMCA
    SCY, Solo

    Warm up (1300)
    300 swim 200 kick 200 IM Drill
    6 x 50 free w/paddles @1:00 - 25 tempo 25 smooth dps
    8 x 50 flutter or dolphin kick w/board & fins @ 1:00 burst 1st 25m
    100 EZ complete recovery

    Sprint Set #1 (300)
    1 X 100 AFAP FREE OR STROKE CHOICE
    - did backstroke, went 1:16
    200 EZ

    Sprint Set #2 (600)
    6 x 100/2:00 choice
    - did this set all free
    1 = smooth dps - went 1:25
    2 = negative split - went 1:20
    - 3 = fast @ 90% broken at 50 for :10 sec - went 1:10
    4 = EZ
    5 = AFAP broken at 50 for :15 - went 1:07
    6 = EZ

    Set #3 (400)
    8 x 50/1:00
    odds = 80 90% effort
    evens = EZ
    did free, back, fly on odds

    Warm down
    200 easy swim

    Total: 2800 yards

    Went for a 36 mile bike ride later in the day with my coach.
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  12. Tuesday, 5/8/12

    by , May 8th, 2012 at 11:25 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I did the Workout #2, Quality Aerobic from Leslie's HIT Week 19 (with some modifications). It was a killer!

    Warm up:
    800 mixer
    Did: 300 swim - 200 kick - 200 IM drill - 100 pull

    Main Sets:
    4 x 100 @ 2:00: - 50 free / 50 back
    - descended these 1:25->1:19

    4 x 50 flutter kick w/board and snorkel @ 1:10
    - ave 54
    50 EZ

    4 x 100 @ 2:00, with fins: - 25 fly / 50 free / 25 fly
    descend 1-3, smooth DPS 4
    - kept these under 1:18 (except for last one) but didn't descend

    4 x 50 dolphin kick w/board & fins @ 1:00
    25 fast + 25 EZ
    - ave 43-44 on these
    50 EZ

    4 x 100 @ 2:30: - 50 fast @ 90% + 50 EZ
    - swam free, 1st 50 at 32-33 on all

    4 x 50 dolphin kick on back w/fins @ 1:00
    25 shooter + 25 EZ
    - ave 43-44 on these

    Warm down 250 ez
    - swam as 100-75-50-25 w/10sr at each stop

    Total: 3000

    Updated May 8th, 2012 at 12:18 PM by poolraat

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  13. Monday, 5/7/12

    by , May 7th, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    300 choice
    - swam back & free
    3 x 100 w/paddles @ 1:45 build each
    - swam free with catch paddles
    5 x 50/1:00 alternate 50 kick - 50 drill
    4 x 25/30 IM strong
    50 easy

    Back (1000)
    20 x 50/1:00, focus on form & consistency
    - was seeing 43-45 on the clock so these were probably 1-2 sec faster than that

    Swim (750)
    30 x 25/40 - did these fly-back-free, swam all strong to fast

    Warm down (150)
    50 swim - 50 kick - 50 swim

    Total: 2900 yards

    ++++++++++++++++
    Evening workout
    (taken from Leslie's HIT Week 19, Workout #1)

    SCM, Solo

    Warm up:
    200 choice (500)
    4 x 25, 1-2 breaths @ :20 RI
    4 x 50 burst + cruise @ 1:10

    Kick Set (500)
    4 x 100 kick w/fins @ 2:00
    -- 25 fast, 25 EZ, 25 up tempo, 25 fast
    -- back kick, first 15 meters UW
    100 EZ

    Main Set (500)
    2 x through: Round 1: free, Round 2: back w/fins

    1 = 50 fast @ 1:00/1:10
    2 = 50 smooth @ 1:10/1:20
    3 = 50 AFAP @ 1:00
    4-5 = EZ @ 2:00

    Warm Down
    100 ez

    Total: 1600 meters

    ++++++++++++++++++

    Did a very short swim Saturday. The pool was 74 and I just wasn't couldn't get going. Probably would have been fine for a distance workout but didn't work for sprint intervals.

    Saturday afternoon went on a 21 mile bike ride and rode the course almost a minute faster than my previous best for this ride.

    Sunday rode 34 miles, with 2 good climbs over the summit between Elko and the adjacent valley.

    Updated May 8th, 2012 at 12:49 PM by poolraat

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  14. Friday, 5/4/12

    by , May 4th, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Warm up: (1200)
    400 choice

    - alternated 100 free-100 back
    6 x 50/55 build each w/paddles - free
    6 x 50/50 strong w/fins - free
    4 x 25 shooters/45
    100 EZ

    Main Set: (1300)
    4 x 25/45 easy speed fly
    100 Free AFAP - went 1:19
    200 EZ

    4 x 25/40 back strong
    100 AFAP Broken Choice (50 - r15 - 25 - r15 - 25) - free, went 1:14
    200 EZ

    4 x 25/45 breast (ugh!)
    50 AFAP choice - back went 40
    100 EZ

    4 x 25/35 free strong
    50 AFAP Broken - (25 - 15 - 25) - back went 37
    100 EZ


    Total: 2500 meters
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  15. Thursday, 5/3/12

    by , May 3rd, 2012 at 11:21 AM (A comfort swimmer's guide to easy swimming)
    SCM - Recovery day

    I was tired and a bit sore from the last 2 days so just did a real easy swim this morning. Basically just floated back and forth and blew bubbles.

    I picked one of Leslie's HIT recovery workouts and modfied it. Did not worry about intervals until the last set.

    300 swim
    5 x 200: - #1 IM drill, #2 IM kick, #3 IM drill with fins, #4 pull free, #5 pull back

    Repeat 3x
    1 x 100/2:00 smooth
    2 x 50/1:00 smooth
    4 x 25/45 strong with long underwaters
    - Did free on #1 & 3, back on #2.

    Total: 2200 meters
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  16. Wednesday, 5/2/12

    by , May 2nd, 2012 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Even though I could have swam outside this morning I decided to stay inside since part of the workout was from starting blocks and none are up outdoors.

    Warm up (1000)
    400 swim, alternated 100 free/100 back
    200 kick, did with board & snorkel
    200 drill
    8 x 25/30 odds strong, evens fast, 1-4 free, 5-8 back

    Main Set#1 (800)
    4 x 100/2:00, #1-3 build, #4 fast
    - went 1:18-1:15-1:14-1:11
    4 x 50/1:15, #1-3 build, #4 fast
    - went :36-:35-:35-:33
    4 x 25/:45, #1-3 build, #4 fast
    - no times on 1-3, #4 under 15
    100 easy

    Main Set #2 (600)
    12 x 50/1:30, odds AFAP backstroke from blocks, evens recovery
    - on fast ones, went :35-:34-:34-:34-:35-:36

    Warm down (400)
    8 x 50/1:00 easy

    Total: 2800 yards
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  17. Tuesday, 5/1/12

    by , May 1st, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Made the switch to the outdoor, 25 meter pool this morning. It's nice to be outside again! Did this workout all free as the backstroke flags were'nt up yet.
    (air temp - 41, pool temp - 82)

    Warm up (900)
    200 swim - 200 kick - 200 drill
    6 x 50/desc 3/1:00, 3/50

    Main set: (1400)
    2 x 50/1:00 smooth build
    - went 41-42
    1 x 100/2:10 - best effort neg split
    - went 1:25

    2 x 75/1:30 smooth build - not sure of times and guessed on interval because couldn't see clock from far end of pool (steam and glare)
    1 x 100/2:10 best effort (50 - 10sr - 50)
    - went 1:20

    2 x 100/1:50 smooth build
    - went 1:40
    1 x 100/2:10 best effort (50 - 10 - 25 - 5 - 25)
    - went 1:20

    2 x 125/2:15 (?) smooth build
    - not sure of times
    1 x 100/2:10 best effort (25 - 5- 25 - 5 - 25 - 5 -25)
    - went 1:22 guessed on the 5 sr on far end

    2 x 150/2:20 (2:40) smooth build
    - went 2:28-30

    Kick set: (400)
    1 x 400 IM all on back

    Warm down
    100 easy free

    Total: 2800 meters


    After work went on 21 mile bike ride. Was a tough one with the 10-12 mph headwind on the last half of the ride.

    Updated May 2nd, 2012 at 05:40 PM by poolraat

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  18. Monday, 4/30/12

    by , April 30th, 2012 at 08:22 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1400)
    500 Mixer -swim, kick, drill
    4 x 100/1:40 swim w/freestyler paddles & snorkel
    3 x 100 pull/1:45 build
    8 x 25/30 strong

    Main Sets:
    6 x 25 fly drill/10sr with fins
    6 x 25 fly/40 strong with fins

    6 x 50 back/10sr with fins
    6 x 50 back/1:00 no fins, ave 44

    4x 25 breast drill/10sr
    4 x 25 breast/:45

    6 x 25 free drlll/10sr
    6 x 50 free/1:00 ave 37

    Warm Down 1 x 100 easy

    Total: 2900 yards
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  19. Saturday, 4/28/12

    by , April 28th, 2012 at 03:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice
    - 250 free/250 back
    2 x 100/10sr (50 drill - 50 build)
    - 100 free/100 back
    3 x 50 pull/1:00 ds
    - all free
    4 x 25/45 breath control
    - free w/1 breath at mid pool

    Main Set
    4 x 100/2:00 desc to fast
    - free: 1:22-1:18-1:15-1:12
    200 ez
    4 x 50/2:00 all fast
    - back: 37-36-36-34
    200 ez
    4 x 25/1:00 AFAP
    - fly: 15
    200 ez
    8 x 12.5/45 AFAP
    - 1-2 fly, 3-4 back, 5-6 free, 7 fly, 8 back
    200 ez

    Kick:
    400 IM kick

    Pull:
    800 continuous
    - free w/paddles, buoy and snorkel

    Total: 3750 yards
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  20. Friday, 4/27/12

    by , April 27th, 2012 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    3 x 300/30sr build each
    #1 = swim
    #2 = pull w/buoy only
    #3 = kick w/board & snorkel

    Pre-sprint set (250) (did all free on this set)
    8 x 25/30
    1= 12.5 fast - 12.5 ez
    2= 12.5 ez - 12.5 fast
    3= 25 ez
    4 = 25 fast

    50 ez

    Main Set (1000) (all free on this set except for #4 kick w/fins)
    4 x the following: all swims are sprints except last 100 ez
    1 x 50/1:00 - ave 32
    2 x 25/45 - ave 15
    4 x 12.5/30 - ave 7?
    100 ez choice
    #1, 2, 3 = swim #4 = kick dolphin (underwater first 12.5 yards)
    - didn't get times on kick set

    Pull Set (600)
    3 x 200 pull/30sr: 1 & 3 = back, 2 = free (work on posture and dps)
    - w/buoy only, back 3:15, free 2:45

    Warm down: (100)
    100 ez free

    Total: 2850 yards
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