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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, 11/30/12

    by , November 30th, 2012 at 05:53 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Haven't swam since Monday. Must have needed the rest because I felt really good today.

    Warm Up (600)
    200 Free/Back swim
    200 kick w/board & snorkel
    200 pull w/buoy & snorkel, no paddles

    Main Set (2000)
    Back & Free
    1 x 100/1:50 – strong back --1 x 100/1:40 - smooth free
    2 x 100/1:50 – strong back --2 x 100/1:40 - smooth free
    3 x 100/1:50 – strong back --3 x 100/1:40 - smooth free
    4 x 100/1:50 – strong back --4x 100/1:40 - smooth free
    - went 1:28-1:30 on back, 1:25-27 on free

    Warm down:
    200 easy mix of free, back, fly, & breast

    Total: 2800 yards
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  2. Monday, 11/26/12

    by , November 26th, 2012 at 07:48 PM (A comfort swimmer's guide to easy swimming)
    SCY

    I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.

    Today:
    Warm up: (1000)
    500 choice - did as 100 free/100 back/100 free/100 back/100 free
    4 x 50 w/paddles 25 kick - 25 pull/1:15
    - no paddles, just kicked and pulled without them. ave 50 on these
    4 x 50/50 build each and ds set
    - free went 40->37
    4 x 25/30 burst + cruise
    - kicked these as fast underwater SDK to 15 then easy flutter to wall

    Set #1 (1000)
    2 x 200/3:30 make interval
    - #1 back at 3:10, #2 free at 2:50
    2 x 100/1:45 negative split by 50
    - #1 back at 1:30, #2 free at 1:25
    1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's

    Set #2: Kick and pull (800)
    8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
    16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
    - odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)

    100 easy swim

    Total: 2900 yards
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  3. Wednesday, 11/21/12

    by , November 21st, 2012 at 05:28 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (800)
    300 swim back & free
    300 4-4-4 scull / swim
    4 x 50/1:00 25 strong/25 sprint - arm started to hurt on first one of these so I kicked the next 3

    Main Set (2000)
    1 x 400/30 sr kick w/ fins - wemt 6:20
    4 x 100/20 sr kick w/fins - ave 1:30

    1 x 400/20 sr kick w/ fins - wemt 6:10
    4 x 100/15 sr kick w/fins - ave 1:27

    1 x 400/30 sr swim free w/ fins - wemt 5:42

    Warm Down
    1 x 100 easy back w/fins

    Total: 2900 yards

    Next workout will be

    Happy Thanksgiving to all of you!
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  4. Tuesday, 11/20/12

    by , November 20th, 2012 at 01:52 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (800)
    200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only

    Main Set (1500)
    5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24)
    2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57
    1 x 500 free (went 7:20)

    Kick Set (500)
    10 x 50/1:10 - ave 57 on these

    Warm Down
    200 easy back & free

    Total: 3000 yards
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  5. More Kicking on a Saturday Morning

    by , November 18th, 2012 at 10:28 AM (A comfort swimmer's guide to easy swimming)
    11/17/12

    SCY

    This was basically the same workout as I did last Saturday.

    Warm up (1000)
    200 free – 200 back
    200 kick choice – 200 scull/pull by 25's - 200 IM drill

    Main Set (1700)
    100 kick @ 90%/2:30 - on back went 1:41
    100 EZ Swim - all easy swims were DPS free at 14-15 SPL
    8 x 25 tempo dolphin kick on back/40 - ave :25
    100 EZ Swim
    100 kick with fins @ 90%/2:00 - on back went 1:10
    100 EZ swim
    8 x 25 dolphin kick w/board & snorkel/45 - ave 28
    100 EZ swim
    50 AFAP kick/1:30 - on back went :41
    100 EZ swim
    8 x 25 tempo flutter kick on back/40 - ave :27
    100 EZ swim
    50 AFAP kick/1:30 w/fins - on back went :31
    200 easy

    Total: 2700 y
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  6. Friday, 11/16/12

    by , November 16th, 2012 at 07:48 PM (A comfort swimmer's guide to easy swimming)
    Warm up (1000)
    200 swim – 100 kick – 100 IM drill – 100 scull
    6 x 50 with paddles/1:00 alt. pull + kick by 25’s
    4 x 25/:45 burst and cruise IM Order

    Main Set (800)
    1 x 200 Free/3:15 - 2:45
    2 x 100 Back/1:45 ds - 1:28, 1:26
    1 x 200 Free/3:15 build - 2:50
    3 x 50/1:10 25 breast with dolphin kick/25 free
    1 x 50 Free
    - was supposed to do 200 but shoulder started to hurt before I finished 1st 50 so I stopped this set and went on to next kick set



    Kicks (800)
    16 x 50/1:15 every 4th fast
    - 1-8 were with board & snorkel, 9-16 on back. fast ones under 55, others 60±

    50 easy swim for warm down

    Total: 2650 yards
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  7. Thursday, 11/15/12

    by , November 15th, 2012 at 05:51 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Very simple workout today.

    2 x 1650 NS, rest 1:00 between each.
    - on 1st one I went 24:45, on 2nd went 24:37.

    100 easy DAB for cool down

    Total: 3400 yards
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  8. Wednesday, 11/14/12

    by , November 14th, 2012 at 08:13 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm – up (1000)
    1 x 400 –swim choice
    4 x 100/20sr
    - odds: 25 scull/25 R arm/25 L arm/25 kick
    - evens: 50 drill/50 swim
    4 x 50/55 back, build

    Main Set (1400)
    4 x 200/3:15, smooth light build wthin each and desc set
    - went 2:55-2:47-2:44-2:41
    6 x 100/1:45 back smooth, build
    - ave 1:30 on these (slowest 1:32, fastest 1:28)

    Kick (600)
    1 x 600 continuous kick
    - 300 w/board and snorkel/300 on back in streamline. did this in 12:45

    Warm down
    100 easy free

    Total: 3100 yards
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  9. Monday, 11/12/12

    by , November 13th, 2012 at 01:23 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    100 free – 200 back – 300 free
    - swam this continuous then stopped only long enough to put on snorkel and grab board
    400 kick
    6 x 75 pull/10 sr: build: odds back, evens free
    - with buoy only, free around 1:00-02, back around 1:12-15

    Main Set
    2 x 100 IM/2:00
    6 x 75/1:15 free
    - 1:00± on these

    1 x 500/30 sr free NS
    - went 7:15
    1 x 400 back NS
    - went 6:30

    Warm Down
    100 easy free

    Total: 3100 yards
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  10. Kickin It on a Saturday Morning

    by , November 10th, 2012 at 05:19 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Since my shoulder has been a bit sore this last week I've been taking it easy. Didn't swim yesterday and the main set today was a kick set with easy swimming for recovery.

    Warm up (800)
    200 free – 200 back
    200 kick choice – 200 IM drill

    Main Set (1500)
    100 kick @ 90%/2:30
    - on back went 1:45
    100 EZ Swim - all easy swims were DPS free at 14-15 SPL
    8 x 25 tempo dolphin kick on back/40
    - ave :25
    100 EZ Swim
    100 kick with fins @ 90%/2:00
    - on back went 1:15
    100 EZ swim
    8 x 25 breast kick on back/45
    - ave 35
    100 EZ swim
    50 AFAP kick/1:00
    - on back went :45
    50 EZ swim
    8 x 25 tempo flutter kick w/board & snorkel/35
    - ave :27
    200 EZ swim

    Total: 2300 y
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  11. Thursday, 11/8/12

    by , November 9th, 2012 at 03:50 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Shoulder started hurting during warmup so I changed the workout sent by my coach.

    Warm up
    200 swim – 100 kick – 100 scull/drill by 25 - 100 kick
    10 x 50 free/1:00 shoulder started hurting midway through this

    5 x 100 kick/2:10 - on back, 1:58-2:00

    tried backstroke and shoulder didn't hurt so did

    10 x 50/1:00 back, 5-6 sdk off walls, average 45 on these

    100 easy free

    Total: 2100 yards
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  12. Wednesday, 11/7/12

    by , November 8th, 2012 at 11:28 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (600)
    100 free - 100 back - 100 choice swim - 100 kick choice - 100 IM drill - 100 IM build swim

    Set #1 (1150)
    Pull 4 x 100/1:40 Smooth dps - full range of motion - work triceps
    - with buoy , freestyle paddles & snorkel, around 1:15

    12 x 25/40
    1,2 = 1st 12.5 fast
    3,4 = 2nd 12.5 fast
    5 - 8 = 25 fast
    9-12 = smooth

    6 x 75/1:20 like above but breath on 3
    - buoy only, around 1:00-1:02

    Set #2: Kick with fins (800)
    2 times through, 1st time with board & snorkel, 2nd time on back
    1 x 150/2:30 make interval - 1st time 2:15, 2nd time 2:07
    3 x 50/1:00 " - 1st round 40's, 2nd round 38's
    4 x 25/30 fast - 16-17 on all

    Warm down (500)
    1 - 2 x 100/1:45 smooth build - 1 free, 1 back
    4 x 50/1:00 (25 drill - 25 swim) - 3 free, 1 back
    4 x 25/30 what ever you want to do - did back cup drill on about 10 sr

    Total: 3050 yards
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  13. Tuesday, 11/6/12

    by , November 7th, 2012 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    400 swim - 200 free/200 back
    200 kick build - w/board & snorkel
    4 x 75/1:30 (25 scull - 25 drill - 25 swim build)


    Set #1 (300)
    12 x 25/40 Alternate 2 ez - 1 fast
    - IM order by 3's

    Set #2 (900)
    9 x 100 free
    3/1:30 moderate - 1:20-1:22-1:22
    3/1:45 stronger - 1:20-1:18-1:18
    3/2:00 strongest - 1:15-1:16-1:16


    Set #3 DPS Swim (400)
    8 x 25/30 dps in sets of 4
    - Free = 13-12-14-15
    - Back 14-15-15-16
    2 x 100/40sr Strong build - similar dps as above

    6 x 50 kick/1:10 - on back all between 53 and 55

    Warm down
    200 easy free & back

    Total: 3000 yards






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  14. Saturday, 11/3/12

    by , November 4th, 2012 at 11:27 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (1000)
    500 choice - 250 free/250 back
    8 x 25/40 shooters w/fins
    5 x 50/50 free w/paddles
    50 easy

    Mini Speed Set (250)
    2 x (5 x 25/30)
    1st time back, 2nd time free
    1=over kick
    2=burst + cruise
    3=easy
    4=Fast @ 90%
    5=easy

    Main Set (1500)
    Repeat 2x, 1st time back, 2nd time free
    1 x 75 at 100 pace, 125 easy
    - back at 57, free at 50
    1 x 50 at 100 pace, 150 easy
    - back at 34, free at 31
    1 x 50 at 100 pace, 150 easy
    - back at 34, free at 31
    2 x 25/45 AFAP, 100 easy
    - back under 17, free under 15

    Kick
    200 choice

    Warm down
    100 easy

    Updated November 5th, 2012 at 11:19 AM by poolraat

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  15. Friday, 11/2/12

    by , November 4th, 2012 at 11:16 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    300 swim choice

    - 150 free/150 back
    3 x 100/1:45 build
    - free around 1:25
    4 x 50/1:10 kick ds
    - flutter w/board & snorkel 59->54
    12 x 25/30 odds 12.5 fast/12.5 easy,
    evens 12.5 easy/12.5 fast
    - did these fly-back & free

    Kick Set (600)
    12 x 50/1:15 every 4th FAST
    - did 1-4, 9-12 flutter on back, 5-8 flutter w/board & snorkel, fast ones were around 53-54, others 59-60


    Swim Set (800)
    Repeat 2x
    1 x 200/4:00 easy free, around 3:00
    4 x 50/45 strong - free 37-39 on these

    Sprint Set (300)
    4 x 25 off blocks
    w/easy swim back to start after each
    - did 2 fly around 15-16, and 2 free around 14-15

    Warm Down
    200 easy free & back

    Total: 2700 yards
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  16. Thursday, 11/1/12

    by , November 4th, 2012 at 11:12 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1650)
    1 x 600 swim free and/or back
    - swam as 150 free/150 back
    3 x 100/1:45 build
    - Around 1:20 on these
    4 x 75/1:30 IM Order, 25K/25D/25S
    9 x 50/50, - 3 ez-1 fast, 2 ez-1 fast, 1 ez-1 fast
    - around 40 on easy ones and 35-36 on fast ones

    Main Set (1100)
    Repeat 2x
    1 x 200 smooth/30sr
    - 1st time free at 2:45, 2nd time back at 3:25
    16 x 12.5/30 FAST
    - 1st time 1-4 & 9-12 free, 5-8 back, 13-16 kick
    - 2nd time 1-4 fly, 5-8 back, 9-12 free, 13-16 kick
    1 x 100 easy
    1:00 rest

    2 x 25/2:00 All Out from dive
    - 1st time fly and free both under 15, 2nd time back, both around 16-17

    Warm Down
    200 easy swim

    Total: 2950 yards
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