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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. Wednesday, 10/31/12

    by , October 31st, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCY - Recovery Day

    I modified one of Leslie's recovery workouts from last spring.

    Warmup (700)
    200 swim - 200 kick 200 pull - 100 scull

    Main Sets (1900)

    16 x 25 shooters w/monofin @ :45
    4 back, 4 belly, 2 left side, 2 right side, 4 360s
    50 EZ

    4 x (3 x 50) DPS
    #1 back/1:00; #2 breast/1:15; #3 free/1:00

    10 x 25 @ :45
    odds = easy speed fly - evens = EZ free
    50 EZ

    8 x 25 free/:45, 0-1 breath each
    50 EZ

    6 x 50 pull DPS, odds free, evens back

    Warmdown

    100 EZ

    Total: 2700 yards
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  2. Tuesday, 10/30/12

    by , October 31st, 2012 at 10:33 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (950)
    400 mixer, swim-kick-drill-scull by 50s

    9 x 50 desc 3, 3/55, 3/50, 3/45
    - all free, went 38-39 on these

    Main Sets (1750)
    1 x 200/3:30 back, neg split, build to fast
    - went 2:58

    2 x 150/2:30, 50 easy free-50 strong stroke-50 easy free
    - went 2:22 - 2:17, did back for stroke

    6 x 50/1:15, 15 fast 20 easy 15 fast
    - went 2x fly-back-free

    1 x 400 kick, 30 sr, continuous moderate kick
    - did 200 with board & snorkel as 100 flutter/100 dolphin then did 200 on back same way

    100 easy swim

    8 x 50/1:30 choice FAST with fins
    - did fly on #1 & 4, went 32, 34
    - back on #2, 5, 7, went 33, 34, 33
    - free on #3, 6, 8, went 30, 31, 31
    50 easy

    Warm down
    200 moderate free with snorkel and paddles

    Total: 2900 yards
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  3. Monday, 10/29/12

    by , October 29th, 2012 at 04:31 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)

    300 swim - free & back
    200 kick - w/board & snorkel, alternating flutter & dolphin
    100 drill - 1 arm fist swim, free & back
    4 x 75/1:40+ IM Order (25 kick - 25 drill - 25 swim)
    4 x 25/40 burst + cruise - did fly-back-free-fly

    Kick set: (No board) (600)
    Repeat 2 x's:
    100 dolphin on back/20sr - around 2:10
    100 back kick/20sr (at least 10y off walls) - around 2:05
    4 x 25 IM kick/10sr (strong) - all on back in streamline

    Main set: (1200)
    Repeat 3x:
    200 choice/4:00 build up - all back, went 3:15-3:10-3:02
    4 x 25/50 Either burst + cruise or AFAP breast stroke - 1st time breast, 2nd time free, 3rd time fly
    100 (25 kick - 25 swim - 25 drill - 25 swim)


    Warm down

    Total: 2800 yards
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  4. Friday, 10/26/12

    by , October 26th, 2012 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1200)
    200 swim - 200 kick - 200 drill - 200 scull/pull by 50's
    2 x 100/1:40 build - free, around 1:25

    4 x 50's/1:00
    -- #1 = burst 1st 12.5 + 37.5 cruise
    -- #2 = 12.5 EZ + 12.5 fast + 25 ez
    -- #3 = 25 EZ + 12.5 fast + 12.5 ez
    -- #4 = 37.5 EZ + 12.5 fast finish
    - all free, around 40

    Main Set: (1000)
    20 x 50/1:00 Alternate 50 smooth - 50 (25 strong - 25 fast)
    - all free, ave 42 on smooth ones, strong/fast ones were mostly 34 with #1&3 at 35 and #2 at 36

    Back Drill/Pulls (400)
    2 x the following set:
    25 L arm scull
    25 R arm scull
    25 L arm swim
    25 R arm swim
    100 pull w/bouy

    Warm down
    200 smooth

    Total: 2800 yards
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  5. Thursday, 10/25/12

    by , October 26th, 2012 at 12:53 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (750)
    100 free - 75 back - 100 free
    50 brst - 100 free - 25 fly - 100 free
    Kick 200 - reverse IM

    Set #1 (450)
    9 x 50 - 3/55, 3/50, 3/45
    - ave 38-40 on these

    Set #2 Pull (600)
    6 x 100 w/paddles & buoy build: 3 free/1:30, 3 back/1:50

    Set #3 with Fins (300)
    12 x 25/45-1:00 shooters
    - 1-4, 9-12 back-L side-front-R side by 25's
    - 5-8 360 spin, 4-6 kicks each 1/4

    Set #4 Kick (400)
    8 x 50/1:20 strong Alternate:50 dolphin, 50 flutter
    - 1-4 w/board & snorkel, 5-8 on back

    Finish Drills Set (200)
    8 x 25/45 - Reverse IM
    Free - High Hands Swims - Fast
    Back - Fast with strong kickouts
    Brst - Tempo, tempo, tempo
    Fly - Fast with strong kickouts and breath control

    Warm down
    100 easy free

    Total: 2800 yards
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  6. Wednesday, 10/24/12

    by , October 24th, 2012 at 04:34 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (1300)
    200 swim 200 kick/swim - 200 drill/swim 200 scull/pull, by 50's
    3 x 100/1:50 build - swam backstroke, ave 1:30
    4 x 50/1:10 kick desc - w/board & snorkel, 1:00 -> :54

    Main Set (1600)
    8 x 200/30 sr, broken as follows:
    - #1 100-10sr-100 - 2:45-:10 = 2:35
    - #3 100-10sr-50-10sr-50 - 2:53-:20 = 2:33
    - #5 50-10sr-50-10sr-50-5sr-50 - 2:56-:25 = 2:31
    - #7 200 strong, neg split - 2:37
    - #2-4-6-8 easy - 3:10-3:15 on these

    Warm Down
    200 easy

    Total: 3100 yards
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  7. Tuesday, 10/23/12

    by , October 24th, 2012 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    500 swim with fins - with zoomers, did 250 free/250 back
    200 IM kick
    3 x 100/2:00 (25 scull - 25 drill - 50 build) - free

    Main Set (1200)
    12 x 100/ 1:45 - did all with fins (zoomers) Took fins off for final 2 swims
    #1 & 2 = swim build
    - #1 free, ave 1:25, #2 back, ave 1:30
    #3 & 4 = strong swim free or back
    - #3 free, ave 1:15, last one w/o fins 1:17, #4 back, ave 1:20, last one w/o fins 1:23

    Kick Set (700)
    400 IM Kick
    - with snorkel & board (except back) time around 9:00
    6 x 50 kick choice/1:10 strong
    - #1-3 on back, #4-6 on belly w/snorkel & board, ave 1:00 for all

    Warm down (200)
    4 x 50/50 smooth

    Total: 3100 yards
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  8. Monday, 10/22/12

    by , October 22nd, 2012 at 05:38 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 swim
    4 x 50 pull free with snorkel, no paddles/1:00, build each
    4 x 50 kick/1:15 build each - with board & snorkel
    8 x 25 swim choice/30 strong - IM order

    Main Set: Back and Breast (900)
    200 back/4:00 NS - went 3:05
    2 x 50 ez breast/1:15 - around 52-53
    2 x 100 back/1:45 NS each - 1:28, 1:30 on these
    2 x 50 ez breast/1:15 - around 52-53
    4 x 50 back/50 ds to strong - 43-44 on these
    2 x 50 ez breast/1:15 - around 52-53

    Kick Set:
    200 kick no board/4:45 build w/in each 25 - went 4:15
    4 x 50 w/fins @ 85%/1:10 (25 shooter - 25 kick) - around 42-43 on these
    100 kick no board/2:30 build w/in each 25 - went 2:00
    8 x 25 w/fins - shooters/45 @ 90% - under 20 on these

    Warm down:
    4 x 50/55 smooth swim

    Total: 2800 yards
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  9. Friday, 10/19/12

    by , October 19th, 2012 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1050)
    200 free - 100 IM Kick - 100 back - 100 IM drill - 100 free
    6 x 50; 3/50, 3/45 desc each 3
    6 x 25/30 strong alternate free - stroke
    - swam fly-back-breast for stroke

    Main set: (1300)
    1 x 500/7:30 NS
    - went 7:05, not sure if I ns this, didn't check time at midway.

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 back build/2:00 - went 1:30
    4 x 25 fly fast/45 - around 18 on these

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 free build/2:00 - went 1:20
    4 x 25 back fast/45 - under 20 on these

    Sprint set:
    1 x 50 fast/2:00 -went 37, shoulder started to bother me so I backed off after the turn and cruised to finish.
    Was more in this set but I stopped here

    100 easy kick for cool down

    Total: 2500 yards
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  10. Thursday, 10/18/12

    by , October 19th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    200 swim - 200 kick - 200 pull - 100 scull/swim by 25's
    6 x 50 burst + cruise/1:10

    Main set: (900)
    2 x 25 AFAP/1:00 - fly, 15
    2 x 50 easy kick/1:30
    2 x 50 burst + cruise/1:00 - burst fly, cruise free
    1 x 50 DPS/1:00 - free at 14spl
    1 min rest

    1 x 50 AFAP W/fins @ 1:00 - back, went 30
    extra 30 sr
    2 x 50 kick w/fins (15 under fast) @1:30
    2 x 50 DPS w/fins @ 1:00 - back @11-12 spl
    extra 30 sr
    2 x 25 AFAP w/fins @ :45 - back, <15
    1 x 50 easy swim/1:00
    1 min rest

    1 x 50 AFAP off blocks @ 1:30 - back, <35
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:00 - back 15 spl

    Pull/scull set (600)
    6 x 100/10sr 25 scull - 75 pull build

    Warm down (400)
    8 x 50/50 smooth

    Total: 2900 yards
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  11. Wednesday, 10/17/12

    by , October 17th, 2012 at 12:46 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1050)
    300 swim

    - 150 free/150 back
    2 x 100 drill 25 fist/25 scull/25 catch up/25 dps
    2 x 100/1:40 build
    - free around 1:20
    200 IM kick
    3 x 50/1:20 15-20-15
    - #1 & 3 free, #2 back

    Main Set (1800)
    3 x 100/2:00 free
    - ave 1:25
    6 x 50/1:30 breast or fly
    - odds breast (50), evens fly (40)
    3 x 100/2:00 back, 50 kick/50 dps, build to strong
    - 1:45-1:50 w/16-17 spl on 2nd 50
    3 x 100/2:15 choice 25 fist/25 scull/25 1 arm/25 dps
    - all free, around 2:05
    6 x 50/1:30 kick choice
    - went fly-breast-free x 2, fly @ 1:00, breast @ 1:05, free @ 55
    3 x 100/2:30 back
    25 scull/50 drill/25 dps

    Warm down
    3 x 50/1:00

    Total: 3000 yards
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  12. Tuesday, 10/16/12

    by , October 17th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 choice

    - did free & back, swim 100/drill 100 for each
    200 kick build

    - flutter w/board & snorkel
    8 x 25/30 strong
    - fly-back-free on these
    50 easy

    Main Sets: (1200)
    24 x 50/1:00
    Repeat the following cycle 4x
    - #1 1st 12.5 fast/rest easy

    - #2 2nd 12.5 fast/rest easy
    - #3 3rd 12.5 fast/rest easy
    - #4 4th 12.5 fast rest easy
    - #5 all easy

    - #6 all Fast
    - Round 1 & 3 free, around 40 on 1-4, 33 on fast ones
    - Round 2 & 4 back, around 45 on 1-4, 38 on fast ones
    50 easy

    Kick set (750)
    10 x 75 as follows - all on back in streamline
    1-2 moderate/10 sr - 1:40 on both

    3-4 strong/15 sr - 1:30 on both
    5-6 easy/5 sr
    7-8 ALL OUT/20 sr - 1:20 on both
    9-10 easy/rest as needed

    Warm down
    50 Easy free

    Total: 3100 yards
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  13. Monday,10/15/12

    by , October 16th, 2012 at 09:42 AM (A comfort swimmer's guide to easy swimming)
    The last time I swam was Thursday evening. I then spent a long weekend camping in the mountains with my coach and our dogs. And no swimming. Just some mountain biking and hiking. It was a nice break.

    SCY
    Warm up (900)

    300 swim - free & back
    3 x 100 free/1:40 desc - work on DPS
    - 1:25->1:20 and 15 SPL
    3 x 100 back/1:50 desc - work on DPS
    - 1:35->1:30 and 16 SPL

    Main Set: Distance free/back (1600)
    1 x 400/30sr alternating free and back by 50's, free = ez, bk = strong
    - went 6:10
    4 x 100/1:45 strong pace
    - all free, between 1:20 and 1:22
    2 x 200/3:30 strong build
    - one back - 3:05, one free - 2:45
    8 x 50/50 stronger pace
    - all free at 38

    Kick set - with Fins (400)
    8 x 50/50 nice & fast
    - 1-4 flutter w/snorkel & board, 5-8 on back, ave 41 for all

    Warm down
    300 easy free

    Total: 3200 yards
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  14. Thursday, 10-11-12

    by , October 12th, 2012 at 12:50 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    4 x 50/1:00 build + desc
    - did free went 40->35
    8 x 12.5/30 AFAP
    - 1-4 free, 5-6 back, 7-8 fly
    50 easy

    Set #1 (500)
    4 x 100/1:45-1:40-1:35-1:30
    - went 1:22-1:21-1:19-1:18
    100 smooth

    Set #2: Broken 100's
    10 x 100's/3:00 - NS # 1 - 5 listed below:
    #1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
    100 easy
    #2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
    100 easy
    #3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
    100 easy
    #4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
    100 easy
    #5 = 100 AFAP off blocks - 1:09
    100 easy

    Warm down:
    4 x 75/20sr (25 kick - 25 drill - 25 swim)
    - did these IM order

    Total: 2950 yards
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  15. Wednesday, 10/10/12

    by , October 10th, 2012 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    Had a good swim today.


    SCY
    Warm up (800)
    200 swim free & back
    200 kick - 100 flutter with board & snorkel/100 flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (400)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - 1-2 free, 3-4 back

    Swim Set #2 (1200)
    12 x 100 back done as:
    3/1:50
    3/1:45
    3/1:40
    3/1:35
    - all were between 1:28 and 1:31

    Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim.

    Warm down
    400 easy free

    Total: 2800 yards
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  16. Tuesday, 10/9/12

    by , October 10th, 2012 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1000)
    400 choice - 200 back/200 free
    4 x (50 drill + 50 kick)/20sr
    - back & free, 1 arm and fist swim for drill
    4 x 50 burst + cruise/1:00 - all free

    Main Set: (1500)

    - this set all back
    1 x 50 AFAP/1:00 - went 36
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - @ 15 SPL
    1 - 2 min rest

    - all back on this set
    2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30- @ 15 SPL

    - all free on this
    3 x 50/2:00
    1 = 80 - 85% - went 37
    2 = 90% - went 33
    3 = 95% - went 30

    2 x 50 easy kick/1:30
    2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
    1 - 2 min rest

    4 x 50 w/fins @ 2:00
    #1 = AFAP kick 15y UW
    - did dolphin on belly to 15, then on back to wall each way, went 36
    #3 = AFAP swim
    - did fly, went 31
    #2 & #4 = easy free
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - free @ 13-14 SPL

    4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

    Warm down
    200 easy free & back

    Total: 2700 yards
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  17. Monday, 10/8/12

    by , October 8th, 2012 at 06:49 PM (A comfort swimmer's guide to easy swimming)
    I'm loving that the weather hasn't closed our outdoor pool yet. Had another great swim in the sunshine at noon today. And pool temps are cooler because of the cold nights (26 last night) which is even better.

    SCM
    Warm up: (1100)
    200 swim --> 200 IM Drill --> 200 IM Kick
    4 x 75/1:30 Freestyle build up (25 Catch up - 50 DPS)
    8 x 25/30 Free, Strong effort

    Main Set - Free or Back (1000)
    - did this set all free
    1 x 150/2:35 smooth - went 2:20
    2 x 100/1:40 strong builds - went 1:30, 1:32
    4 x 50/1:00 Fast Pace - went 44-42-42-41

    2 x 100/1:40 smooth - went 1:34, 1:35
    3 x 50/1:00 strong builds - went 43-42-40
    4 x 25/40 FAST - went 18

    Kicks:
    8 x 75/1:30 with fins; 25 shooter/25 streamline/25 easy swim w/FAST over kick
    - 1-4 free, 5-8 back, times were around 1:10

    Warm down
    100 easy free & back

    Total: 2800 meters

    Updated October 8th, 2012 at 07:38 PM by poolraat

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  18. Friday, 10/5/12

    by , October 5th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1100)
    300 choice - 150 free/150 back
    3 x 100/1:40 build - all free
    300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
    4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free


    Main Set (1100)
    7 x 100 Free are smooth/1:40, Back Very Strong/2:00
    Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)


    8 x 50 Choice/1:30 FAST Pace
    - #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34

    Pull (400)
    400 continuous moderate effort
    - w/buoy and catch paddles, no time

    Kick (400)
    4 x 100/2:30 1 & 4 timed
    - #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56

    Warm down
    100 easy free

    Total: 3100 yards
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  19. Thursday, 10/4/12

    by , October 5th, 2012 at 12:22 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1600)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    3 x 100/1:50 build each and desc
    -- free 1:20->1:16
    4 x 50/1:00 25 easy free/25 strong stroke
    -- did fly & back for strong stroke
    100 drill choice
    8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
    -- 1-4 free, 5-8 back

    Main Set
    1 x 100/1:40 smooth - free, went 1:25
    2 x 25/45 build to sprint - free, 16
    4 x 12.5/30 AFAP - free
    50 easy free

    1 x 100/1:45 build - free went 1:20
    2 x 25/1:10 sprint off blocks - fly, 16
    1 x 50/1:00 easy
    4 x 12.5/30 AFAP - fly
    50 easy

    1 x 100/50 strong build- back, went 1:27
    2 x 25/1:20 sprint off blocks - back, 18
    4 x 12.5/30 AFAP - back
    50 easy

    1 x 50 AFAP off blocks - free, 29
    50 easy

    Warm down
    200 easy free & back

    Total: 2700 yards
    Categories
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  20. Wednesday, 10/3/12

    by , October 3rd, 2012 at 06:35 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30, #3-4 back at 1:43
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
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