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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. Thursday, 4/26/12, Recovery Day

    by , April 26th, 2012 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Real easy swim today:

    4 x 500 swim/kick/pull/swim

    Ttotal: 2000 yards
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  2. Wednesday, 4/25/12

    by , April 25th, 2012 at 10:54 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    2 x the following:
    100 free - 100 kick - 100 back pull - 100 IM drill

    Set #1 (400)
    8 x 50/55 ds4
    - all free went 40->36 each time

    Set #2 (1200)
    1 x 400 free/6:15 build - went 5:40
    2 x 50/1:30 stroke FAST - back, went 40, 39
    1 x 300/5:00 build - went 4:13
    2 x 50/1: 30 free FAST - went 35, 34
    1 x 200/3:30 build - went 2:45
    2 x 50/1:30 stroke FAST - back, went 39, 37

    Set #3 Kick (500)
    10 x 50/1:10 ds3
    - 1-5 on belly w/board and snorkel, ave 56,
    - 6-10 no back, ave 57

    Warm down
    100 easy free

    Total: 3000 yards

    Updated April 25th, 2012 at 11:40 AM by poolraat

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  3. Tuesday, 4/24/12

    by , April 25th, 2012 at 12:11 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm Up
    500 choice - did 250 free/250 back
    8 x 25 shooter w/fins/40 - alternated dolphin & flutter on belly and back
    50 EZ
    4 x 25 no breath/40
    50 EZ


    Main Sets:
    10 x (25 + 25 EZ) w/fins @ 1:30
    --1st 25 = breakout + 4- 5 strokes fast free, then cruise to wall
    - rotated free-back-fly
    --2nd 25 = EZ
    100 EZ


    1 x 50 AFAP @ 1:30 - free, went 32
    200 EZ/5:00


    2 x (5 x 37.5 fast + 12.5 EZ) @ 2:00
    ---100 EZ with each round
    --- 2nd time with fins
    - Round 1 - all free, ave 34
    - Round 2 - free w/fins, ave 30

    100 EZ

    Total: 2550 yards

    Updated April 26th, 2012 at 11:54 AM by poolraat

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  4. Monday, 4/23/12

    by , April 23rd, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Was slow this morning. Probably tired from weekend. Spent Both days doing yard work and did 21 mi bike ride each day.

    Warm up (900)
    500 choice
    8 x 50/1:00 - odds= pull w/paddles
    - evens= kick using paddles as kick board

    Main Sets:
    Set #1- (300)
    2 x (4 x 25) @ :30
    1= breakout
    2 = build into race pace turn
    3 = EZ
    4 = 90%
    50 EZ

    Set #2 - (450)
    5 x 50/1:00 - 1:30
    1 = smooth dps
    2 = 35 fast @ 90%
    3 = 50 fast @ 90%
    4 = cruise
    5 = AFAP

    200 EZ

    Set #3 - (1200)
    6 x 200/3:30
    1= build - dps
    2 = negative split
    3 = fast, broken @ 100 for :10
    4 = EZ
    5 = fast, broken @ 50's for :10
    6 = EZ

    Total: 2850 yards

    Updated April 24th, 2012 at 11:38 AM by poolraat

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  5. Saturday, 4/21/12: Morning swim, evening bike ride.

    by , April 21st, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    Felt like crap today. Swam like it too.

    Warm up
    By 25's: 200 swim - 200 kick/swim - 100 drill/swim - 100 scull/pull
    6 x 25 build choice 30
    4 x 25 no breath/1:00
    50 ez

    Kick Set:
    6 x 100 dolphin kick on back w/fins
    2/2:00 - 2/2:15 - 2/2:30
    > 10 SDK under water each length
    50 ez

    Mini Sprint Set:
    8 x 25/45 burst and cruise
    50 ez


    Main Set:
    2 x the following: 1st set without fins, 2nd with fins
    6 x 100 swim/2:15
    1 = 25 fast, 75 ez
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    4 = EZ
    5 = FAST
    6 = EZ

    Warm Down
    200 easy

    Total: 3200 yards



    Did an evening bike ride. Was a great day with warm temps and only a light breeze. I killed the ride taking about 9 minutes off my previous best time for the course.

    Updated April 22nd, 2012 at 03:19 PM by poolraat

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  6. Friday, 4/20/12

    by , April 20th, 2012 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    Took a rest day yesterday. The only thing I did was a core class at the gym (CXWorx).

    Today - SCY, Solo

    Warm Up (1400)
    300 swim - 150 free/150 back
    300 kick - w/snorkel & board
    300 drill - 200 IM drill + 100 free & back fist swim
    6 x 50 ds3 - 3/1:00, 3/50
    8 x 25/30 strong - 1-4 free, 5-8 back

    Kick Set: (400)
    Back
    1 x 75 hands on thighs
    1 x 75 streamline
    1 x 50 swim - dps
    Fly
    1 x 75 on back hands on thighs
    1 x 75 streamlined on back
    2 x 25 swim – dps

    Main Set: (540)
    16 x 15/40 odds = finishes - evens = breakouts
    - rotated through fly-back-free by 2's
    8 x 25/1:00 AFAP - off blocks
    - odds fly and back from blocks, evens free from push
    1 x 50 ez
    1 x 50 off blocks AFAP swam back went 33±

    Warm down 200

    Total: 2540 yards
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  7. Wednesday, 4/18/12

    by , April 18th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Recovery/distance day

    Warm up
    3 x 300 build
    - did free on 1st one
    - kicked #2, half with board and snorkel, half on back in streamline
    - pulled #3

    Main Set
    3 x 500/30 sr: continuous swim, free on smooth, back on strong 25's
    - 125 smooth/25 strong
    - 100 smooth/25 strong
    - 75 smooth/25 strong
    - 50 smooth/25 strong
    - 25 smooth/25 strong


    Pull Set
    400/10 sr, did free w/paddles & buoy
    300/10 sr, did back w/buoy only
    200/10 sr, did free w/paddles & buoy
    100/10 sr, did back w/buoy only

    Total: 3400 yards
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  8. Tuesday, 4/17/12

    by , April 17th, 2012 at 02:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    Swam all free on today's workout
    Warm up
    400 choice
    4 x 50/50 ds - 40->38
    4 x 50/1:00 Strong - 37-38
    4 x 25/:45 burst then cruise

    Main Set
    Start with interval that gives no more than 10 sec rest
    12-18 x 100 strong, swim until can’t make interval
    - started with a 1:21 so set interval at 1:30, Stayed under 1:25 until around 5 or 6, then they were around 1:27-28 until #12 or so #15 was 1:30 so I stopped there.

    Pull/Recovery
    300-200-100
    - buoy only, went 300/5:00, 200/3:15, 100/1:45

    Total: 3000 yards

    My legs really felt the bike rides from the last 3 days. Last night I went about 21 mi with a friend and rode it pretty hard, averaging about 18 mph. With what I did last weekend, I've done about 80 miles on the bike in the last 3 days.
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  9. Monday, 4/16/12

    by , April 16th, 2012 at 02:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    500 choice - Went 100 free/100 back/100 kick/100 back/100 free
    2 x 100 kick/15sr as 25 shooter/25 streamline with fins
    4 x 50/50 build each all free
    6 x 25 3/30, 3/40 ds - all free
    (was slow and sluggish through the entire warmup.
    Prob from bike rides this past few days?)

    Main Set:
    2 x 100/2:00 strong build
    4 x 50/1:30 stronger
    4 x 25/1:00 AFAP

    Repeat with fins

    1st time through, free, went:
    - 2 x 100/2:00 - 1:17, 1:18
    - 4 x 50/1:30 stronger - went 35-36 on these
    - 4 x 25/1:00 AFAP - around 15 on these
    2nd time, back, went:
    - 2 x 100/2:00, 1:13, 1:12
    - 4 x 50/1:30 stronger - 34-35 on these
    - 4 x 25/1:00 AFAP, around 15 on these

    Dolphin kick with fins:
    12 x 25/40
    1= underwater
    2= fast streamline
    3= around the world underwater
    4 = ez streamline


    Pull Set
    400 backstroke - with buoy only

    Total: 2750 y







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  10. Friday-Sunday

    by , April 16th, 2012 at 01:55 PM (A comfort swimmer's guide to easy swimming)
    I did not swim Friday. Missed early lap swim and then left for Boise before the noon lap swim. Was going to go for a bike ride when I got to Boise but the weather didn't cooperate. So I guess Friday is rest and recovery day.

    Saturday I went for a 20 mile ride with my coach and then we went to the pool for a short swim workout. Here's what I did:

    300 swim free & back
    4 x 100 kick
    4 x 100 pull

    1 x 200 back/3:30
    2 x 100 back/1:50
    4 x 50 back/1:00
    1 x 200 free/3:15
    1 x 100 free/1:40

    100 easy

    Total: 2100 yards

    My legs really felt the bike ride while doing the back swims. My quads felt like they were going to cramp through the entire set.

    Sunday: 38 mile bike ride with coach.
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  11. Thursday, 4/12/12

    by , April 13th, 2012 at 09:29 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo


    Warm up (900)
    300 Mixer
    8 x 50/1:00 Kick
    8 x 25/30 build

    Main Set: (1400)
    - did this set all free
    1 x 200/3:30 smooth build
    2 x 100/2:30 Strong
    - went 1:14, 1:12
    1 x 200/3:30 smooth build
    4 x 50/1:30 Very Strong
    - went 35-34-34-33
    1 x 200/3:30 smooth build
    8 x 25/1:00 Fast
    - was under 15 on the even ones, not sure of time on odds
    1 x 200/3:30 smooth

    Kick Turns (800)
    8 x 100/2:00 - Smooth Swim - except fast, strong kicks from Flags into Wall and back to Flags
    - was around 1:22 on all


    Warm Down
    100 easy free

    Total: 3200 yards

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  12. Tuesday, 4/10/12

    by , April 10th, 2012 at 07:56 PM (A comfort swimmer's guide to easy swimming)
    Warm up
    600 (100 swim - 50 kick)
    - alternated free and back on swim, did kick on back in streamline
    10 x streamline as far as you can go from dive from deck or push w/o kicking
    - from dive off deck I can get to around midpool. From a push, not so far.
    8 x 25/30 5- 6 fast breakout strokes + cruise
    - alternated free and back on these

    Main Set: All Swim AFAP
    10 x 12.5/40
    - did free & back on these
    50 ez

    8 x 15/40
    - did fly, back, breast & free x 2 on these
    50 ez

    6 x 25/40
    - did fly, back & free x 2 on these
    50 ez

    4 x 37.5/40
    - did all free, around :28 on these
    50 ez

    2 x 50/40
    - free, went 33, 36

    Second Set with fins:
    1 x 100 Free/2:00 smooth
    4 x 25 Fly/40 strong
    – was supposed to do more but quit after 4 of these, shoulder started popping and hurt.

    Swam easy 100 cool down

    Total: 2100 yards
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  13. Monday, 4/9/12

    by , April 9th, 2012 at 04:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    500 choice
    - did as 100 free/100 back/100 kick/100 back/100 free
    2 x 100/15sr (25 kick - 25 drill - 25 kick - 25 swim)
    - #1 free, #2 back, fist swim for drill
    4 x 50 kick/1:10 build each
    - w/board & snorkel

    Power Kick Set: (500)
    4 x 50/1:15 (25 Tombstone kick w/fins & board - 25 ez)
    - was doing these around :50
    50 ez swim
    4 x 50/1:30 AFAP Kick at wall for 10 sec right into fast 25 shooter (dolphin underwater) and then 25 ez
    - These hurt! Was going 1:10 (including wall kick. Only getting to about mid pool underwater on shooters (±12 SDK), then did hard flutter kick to wall
    50 easy kick

    Main Set: Sprint Stroke (800)
    2 x 50/1:00 EZ free
    1 x 50 @ 200 pace back /1:00
    - went 41± (should be around 37-38, Need to go faster)
    2 x 25 burst + cruise back/:30
    2 x 50 smooth free/1:00
    1 x 50 @ 100 pace back /1:00
    - went 39± (should be around 34-35)
    2 x 25 burst + cruise (back)/30
    2 x 50 smooth free/1:00
    1 x 50 back kick/1:00 at 100 pace
    - was 52 on this
    2 x 25 burst + cruise back kick /30
    200 smooth

    Last Set (600)
    6 x 100/1:45, 25 AFAP + 75 easy
    - was going 1:28±

    Warm down
    100 ez free


    Total: 2900 yards



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  14. Saturday, 4/7/12

    by , April 7th, 2012 at 01:48 PM (A comfort swimmer's guide to easy swimming)
    Did this with swim buddy this morning. Went ok but I just couldn't seem to get going fast as I thought I should.

    Warm up: (1400)
    200 swim, 200 kick
    200 drill/swim – 200 scull/pull by 50’s
    4 x 25/30 strong - alternated free & back
    4 x 25/30 burst + cruise - alternated free & back

    2 x 50/50 free build
    1 x 100/2:00 Strong
    2 x 50/:55 back build
    1 x 100 easy

    Main Set: (1200)
    6 x 100/7:00 - ALL OUT!!!!
    - All free, off blocks, swam easy 100 after each. Swim buddy and I timed each other, I went:
    - 1:08.00, 1:07.13, 1:08.9, 1:08.12, 1:07.26, 1:09.97

    Warm down
    400 easy

    Total: 3000 yards
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  15. Friday, 4/6/12

    by , April 6th, 2012 at 02:36 PM (A comfort swimmer's guide to easy swimming)
    Yesterday was a recovery day and my workout was very light and easy consisting of about 2000y of easy swimming, kicking, and drills.

    Today was also a relative easy day since tomorrow will be a very hard (for me) test (lactate) set.

    SCY, Solo

    Warm up (1300)
    500 mixer
    - did 100 free/100 back/100 kick/100 back/100 free continuous
    3 x 100/1:40 build up each
    - all free around 1:21-23
    6 x 50 ds 3/50, 3/45 - free ave 38
    8 x 25/30 Strong - Alternate 25 stroke - 25 Free
    - went fly-free-back-free x 2

    Kick Set (1000)
    1 x 400 IM/30sr no equipment
    - didn't get time on this but probably around 9 min
    12 x 50/1:00 - strong - may use equipment
    - with fins, did 1-8 w/board & snorkel, 9-12 on back, alternating flutter and dolphin.

    Sprint Set (300)
    20 x 15/30 - speedy
    - all free averaging 9-10 sec

    Warm down
    100 easy

    Total: 2700 yards





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  16. Wednesday, 4/4/12

    by , April 4th, 2012 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up (950)
    300 choice - 150 free/150 back
    200 kick – on back in streamline
    9 x 50 ds 3 3/55, 3/50, 3/45
    - all free, ave 39

    Wake up Sprint Set (400)
    16 x 25/30 - Every 4th Fast
    - all free, fast ones 15-16, others 18±

    Broken Swims: 200 Backstroke Race Pace (1300)
    2 x (200 broken + 100 easy)/7:00 = 100 – 10sr / 50 – 10sr / 50
    - #1 went 2:47 (1:25-43-41), #2 went 2:42 (1:22-41-39)
    4 x 75/1:20 smooth
    2 x (100 broken + 100 easy)/5:00 = 50 – 10sr / 25 – 5sr / 25
    - #1 went 1:19 (40-20-19), #2 went 1:17 (:40-19-18)

    Kicks –dolphin (400)
    16 x 25/40 w/fin under H2O
    25 on back
    25 on R – side - calf cramped on this one so I stopped here.
    25 on L – side
    25 on front

    Warm Down
    100 easy free

    Total: 2800 yards
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  17. Tuesday, 4/3/12

    by , April 3rd, 2012 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    500 choice
    - 150 free/150 back/100 free/100 back
    3 x 100/2:00; 25 drill/50 build/25 strong
    - #1 & 2 free, #3 back
    4 x 50/1:00; 25 swim easy with fast over kick/25 FAST
    - all free

    Main Set:
    2 x 50/1:30 FAST off blocks
    - #1 fly @ 31, #2 free @ 31
    1 x 50/1:30 EZ
    4 x 25/1:00 FAST - off blocks or side of pool - odds back from blocks, evens free from push (pool too shallow for dive)
    1 x 50/1:00 EZ
    8 x 12.5/45 FAST - at each wall practice turn on one end and finishes on the other
    - rotated through fly-back-free
    1 x 100 EZ

    Drill/Swim - Scull/Pull
    4 x 100/10 - 20sr Odds: 25 drill/25 swim
    Evens: 25 scull/25 pull

    Kick: (7 min 350y))
    7 min continuous kicking:
    since I could only see the clock half the time I changed this as follows
    50y EZ kick
    8y AFAP - 42y EZ
    16y AFAP - 36y EZ
    25y AFAP - 25y EZ
    33y AFAP - 17y EZ
    41y AFAP - 9y EZ
    50y AFAP!!!

    Warm down
    250 easy free

    Total: 2500 yards
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  18. Monday, 4/2/12

    by , April 3rd, 2012 at 12:14 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    HIT Week 14 #1
    Since I had only an hour I shortened some of the workout to fit the time I had to do it.

    Warm up:
    300 choice
    4 x 25 scull
    4 x 25 shooters w/fins @ :45
    4 x 25 no breath free @ :45
    50 EZ

    Speed Sets:
    4 x 25 torque drill w/paddles @ :45
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 UW dolphin kick, 4 kick w/board
    100 EZ

    Pyramid 50 Backs:
    3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
    200 EZ

    3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
    - uesd zoomers for the fast ones went:
    - fly - 30, back - 31, free - 28

    50 EZ

    Total: 2400 yards
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  19. Wanted to throw up and then die!

    by , March 31st, 2012 at 01:34 PM (A comfort swimmer's guide to easy swimming)
    I did the Lactate workout #5 from from the HIT week 13.

    Saturday, 3/31/12

    SCY, Solo

    Warm up:
    1000 OYO
    Did the following:
    500 swim alternating free and back
    200 kick
    200 IM drill
    100 scull

    Main Sets:
    8 x 25 burst + cruise @ 1:00
    - rotated through fly-back-free on these
    50 EZ

    2 x through:
    free, no fins
    100 fast @ 2:00 - went 1:12, 1:10
    50 fast @ 1:00 - went 31, 33
    25 fast @ :30 - around 15 on these
    25 EZ @ 1:00

    150 EZ

    2 x through:
    back with zoomers
    75 fast @ 1:30 - went 54,54
    50 fast @ 1:00 - went 34,35
    25 fast @ :30 - around 16-17
    50 EZ @ 1:00

    100 EZ

    2 x through:
    free, no fins
    50 AFAP @ 1:00 - 31, 32
    25 AFAP @ :30 - around 15
    50 EZ @ 1:00

    200 EZ

    Total: 2750 yards
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  20. Wednesday, 3/28/12

    by , March 28th, 2012 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up:
    500 various - did 100 free/100 back/100 kick/100 back/100 free
    8 x 50 @ 1:00
    odds = free w/paddles - ave :38
    evens = kick - ave :51
    4 x 25 scull

    Main Sets:
    8 x 25 burst + cruise @ 1:00
    - rotated through fly-back-free
    50 EZ

    Swim smooth and focus on perfect technique & turns:
    1 x 25 fly @ :40 - :18
    1 x 50 fly/back @ 1:10 - :42
    1 x 75 fly/back/breast @ 1:45 - 1:08
    1 x 100 IM @ 2:15 - 1:32
    1 x 75 fly/back/breast @ 1:45 - 1:10
    1 x 50 fly/back @ 1:10 - :45
    1 x 25 fly @ :40 - :20
    100 EZ

    4 x 100 w/fins @ 2:00
    75 up tempo free + 25 shooter
    - ave 1:13, shooter was 15 sdk to about 15y, then fast flutter on surface
    50 EZ

    4 x 75 kick w/fins @ 1:30
    - also used board & snorkel, getting kind of handy at doing flip turn with board.
    1 = cruise - 1:05
    2 = 50 cruise + 25 fast 1:02
    3 = 25 cruise + 50 fast - 58
    4 = cruise - 1:05
    100 EZ

    2 x through:
    4 x 25, from mid-pool
    drag race from mid-pool into fast turn, cruise back to middle
    - all free on these, was under 20 on all
    100 EZ

    Total: 3000 yards
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