View RSS Feed

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, 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

    Categories
    Uncategorized
  2. 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
    Categories
    Uncategorized
  3. 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
    Categories
    Uncategorized