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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, 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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  2. 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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