A comfort swimmer's guide to easy swimming

11/5/09

SCY, solo

400 swim free

4x75 choice alt. 50 drill/25 swim
(Did these in IM order)

swim 4 x 50 free on :55 descend 1-4
(went 40->33)

swim 2 sets of 4 x 25 on 40:
#1 fast/easy, #2 easy/fast, #3 build, #4 fast
(set 1 free, set 2 no free)

kick w/MF: 3 sets of 4 x 25 underwater on :45), 1 min. rest between sets
(alternated on my back and face down. was coming up between the flags and wall, around 14-15 sec on all)

100 easy

3 sets of 4 x 75 (4 in a row of one stroke; on 1:30 as 25 drill/50 build
(went fly, back, free cheated on fly and went on 1:45)

200 swim down
--
Total: 2600 yards.

11/4/09

SCY, with Carrie

Swim 500 free smooth

200 IM drill

swim 8 x 75 free on 1:20 even pace
(ave 1:00)

swim 300 choice
(free/back by 50)

kick 100 IM

pull 8 x 75 free on 1:20 breathe every 3
(Ave1:00)

swim 100 easy

swim 8 x 75 back on 1:30
(ave:1:06)

swim down 100 easy
--
Total: 3100 yards

Tuesday, 11/3/09

SCY, solo

300 swim mix strokes
(did 100 free/100 back/50 breast/50 fly)

3 x 100 kick w/board w/5 sec. rest
(coming in between 1:55-2:00 on these)

swim 2 sets of 3 x 75 free on 1:15: descend 1-3
(Round 1 went 1:02->:56; round 2 went 1:05->:55)

pull 6 x 150 free on 2:30:
#1-2 breathe every 3
#3 and 4 breathe 3/5/3 by 50
#5 and 6 breathe every 5
(did these all around 2:05, had no problems with the breathing pattern here)

swim 12 x 25 fast choice on :40 with 1 min. rest after #4 and #8
{did 2x (2 fly-2 back-2 free)
fly around :17, back around :18, free around 15}

swim 4 x 150 free on 2:30: breathe 3/5/3 by 50; descend 1-4
(couldn't hold the breathing pattern after the first one swam the rest on B3)

swim 4 x 25 FAST choice on :45
(IM order times about like above set of 25's)

swim down 100
--

Total: 3050 yards

And while perusing the Preliminary Top Ten List look what I found:

800 Freestyle Relay LCM Mixed 120-159 (2009)
-----------------------------
10 ABM Illinois 11:17.15
------------------------------
Floyd M Fisk (57)
Martha Cammarata (27)
Ken Carlson (35)
Carrie A Colburn (35)
------------------------------
HOW COOL IS THIS!!! MY FIRST EVER!

SCY, solo

200 swim free
200 kick on back alt flutter/dolphin by 50
200 IM drill
200 pull choice
200 swim back

swim 6 x 50 back on :55 build
(ave :40)

swim 4 x 150 free on 2:15: make interval and descend 1-4
(went 2:10->2:05)

kick 6 x 100 2:00, fins ok, make interval
(used zoomers ave 1:30)

swim 8 x 50 on 1:00, #3 and 6 fast - all choice, float the last two
fast ones: back-:37 and fly-37

100 easy
--
Total: 3000 yards

Recovery day today

SCY, solo

500 swim alt. back and free
400 kick w/fins alt. 50 fly/50 free (w/board)
300 pull free breathe 3/5 by 50
200 swim back w/8 SDK per wall
200 kick free (no fins) every 4th 25 faster
swim 3x100 IM w/20 sec. rest: descend 1-3 to about 80%
pull 8x50 back on 1:00: descend 1-4, 5-8

100 easy

swim 16x25 choice on 30: #3, 5, 8, and 11 are fast

swim down 200 drill choice
--
3000

Swim meet in Salt Lake City in 2 weeks. Will be doing 50-100-200 back, 50 fly and possibly 100 free

Friday, 10/30/09

SCY with Carrie

200 swim free
200 IM drill
200 swim back
200 IM kick
200 pull free breathe 3/5 by 25

swim 3 x 50 fly on 1:00: best average
(did these at 44-45)
swim 2 x 200 free on 3:30 smooth
(around 3:00 on these)
swim 3 x 50 fly on 1:05: faster average than the first 3
(these were 43-44)
swim 2 x 200 free on 3:30 smooth
(again around 3:00 on these)
swim 3 x 50 fly on 1:10: faster average than the 2nd set
(these were 41-42)

100 easy

kick 8 x 25 w/fins on :45 (on back, hold as tight a streamline as possible) FAST
(did these w/zoomers, was around 17 on these w/about ±12y underwater)

swim down 200 choice
--
Total: 2750 yards

SCY, solo

100 free swim
200 back swim
200 IM kick
100 pull free
100 IM swim
100 reverse IM swim

swim 4 x 50 free on 50 descend 1-4 to FAST
1 min. rest
swim 4x25 free on 45, ALL FAST
1 min. rest
swim 4x25 back on 45, all fast

swim 100 easy

pull 300 free, take 30 sec. rest
pull 200 back, take 20 sec. rest
pull 100 IM, take 10 sec. rest
kick 6x50 free w/5 sec. rest
kick 2x100 back w/10 sec. rest
kick 4x25, one of each stroke, 1/2 under, 1/2 over, w/15 sec. rest

swim down 100
--
Total: 2600 yards

10/28/09

SCY, solo

400 swim free and back
300 IM drill
(did as k/d/s by 25's for each stroke)
200 kick reverse im order
100 pull backstroke

swim 10 x 100 on 1:45: odds free, evens IM:
50 easy

kick choice 8x: 1 min. on, 15 sec. off: keep it smooth and feel out the kick
(I did this as continuous kick, going hard for the minute then a float kick for 15, went about 450 total)

pull 8 x 50 on 1:00 choice
(alternated back and free, w/buoy only, focusing on rotation with both strokes)
--
Total: 2900 yards

Tuesday, 10/27/09
SCY, solo

200 swim free
200 kick back
200 drill choice
(did fist drill, alternating free and back by 50)
pull 2 x 75 free w/10 sec. rest, breathe 3/5/3 by 25
swim 4 x 50 on :55 choice descend to about 85%
(did back went 45->38)

pull 3 x 300 free on 4:30, make interval
(ave 4:07)
kick 4 x 75 w/zoomers w/15 sec. rest, descend 1-4
(went 1:15->58)
swim 4 x 25 no free on 30, evens fast
(went fly-back-back-fly)
pull 3 x 150 back on 2:40 (make interval)
(ave 2:25)
swim 4 x 25 free on 30, odds fast

200 swim down
--
Total: 3000 yards

quit complaining about the warm pool. It appears that it's not going to change.

SCY, solo

300 swim alternating free and back
200 kick reverse IM order
300 pull free w/p&b, breathe 3/5 by 25

6 x 50 on :55, desc 1-3 free, 4-6 back

3x (4 x 150)
set 1 freestyle on 2:15
(average 2:06)
1 min. rest
set 2 back on 2:30
(averaged 2:13)
1 min. rest
set 3 freestyle on 2:45: descend to FAST on the last one
(2:10-2:05-2:01-1:55)

swim down 100
--

Total: 3000 yards

SCY, Solo

300 swim free
200 kick choice
300 pull alt. 50 free/50 back
(w/buoy only)
200 IM drill

swim 8 x 50 on 1:00 choice, every 3rd 50 fast
(did 1-3 free, 4-6 back, 7-8 fly)
100 easy

kick 6 x 75 on 1:40 choice, middle 25 fast
(flutter w/board, no fins. Ave 1:20)
100 easy

pull 4 x 100 free on 1:40, descend
(w/p&b, went 1:25->1:13)
50 easy

swim 12x25 on 35 choice, #3, 6, 9 FAST
( did 1-3 & 12 fly, 4-6 & 11 back, 7-10 free)

200 swim down choice
--
Total: 3000 yards

10/23/09

It's hard to get a good swim in when the water is as warm as it is.

SCY with Carrie

300 swim free
300 kick choice
300 pull no free

all free:
swim 4 x 75 on 1:15 descend to fast
(went 1:02->56)
swim 150 free on 2:40 at 70-75%

swim 4 x 75 free on 1:15 build
(all around 1:00)
swim 150 free on 2:40 @70-75%

swim 4 x 75 free on 1:15 at 80-85%
(again around 1:00)
swim 150 easy free

take 1 minute rest

swim 8 x 50 free on :50 at the best pace you can hold
(started at 36 the rest were 37-38)

swim down 300 easy choice

Total: 2950 yards

10/22/09

SCY, Solo

500 swim free
(did 300 free, then 200 back)
400 reverse IM kick/swim by 25
3 x 100 pull back w/10 sec. rest
(w/buoy only was doing just under 1:30, going on 1:40)
200 kick, no fins, no board
(kicked IM order)
swim 2 x 100 IM on 2:00 smooth
(did these at 1:30)
200 kick w/MF
pull 6 x 50 free on :50, make interval
(w/p&b, ave 36 on these)
swim 400 IM
(did this easy, not too fast, around 6:30)
500 easy swim down choice
(half free the other half back)
--
Total: 3000 yards

The pool has been getting warmer each day this week. I'd bet it was near 88° this morning.

SCY with Carrie

400 swim
(did 200 free and 200 back)
300 IM drill
200 pull choice
(free w/buoy only)
100 swim no free
(kicked this)

2x around: {
3 x 200 fr. on 3:10
(swam these at 2:50)
4 x 75 fr descend 1-4 on 1:20: #4 is FAST
(Rd 1 did free, 1:02->:56
Rd 2 did back, 1:08->1:02)
}

swim down 100
--
Total: 2900 yards

SCY, Solo

300 swim free
300 kick choice
200 IM alt. drill/swim by 25
swim 4 x 50 free descend 1-4 on 50
(went 39-37-37-36)

3x around
{
2 x 75 w/15 sec. rest: 50 drill, 25 swim
swim 4 x 25 build on :40
kick 2 x 75 w/15 sec. rest
(fly on #1, free on #2, back on #3)
}
50 easy

swim 6 x 75 on 1:30
(#1 fly/bk/br, #2, 4, & 6 back, #3 & 5 free)

swim down 100
--
Total: 2800 yards

Monday, 10/19-09

SCY with Carrie

200 swim free
200 kick choice
200 IM swim
200 pull breathe 3/5 by 25
200 swim back

swim 8 x 125 on 1:55
(kept these between 1:35 and 1:40)
50 easy

kick 12 x 75 w/15 sec. rest
(did 1-4 flutter w/board, no fins; 5-8 on flutter back, no fins; 9-12 dolphin on back w/fins)
100 swim down

--
Total: 3050 yards

10/17/09

I slept in this morning so I missed the early lap swim. I went to the pool this afternoon during open swim hoping it wouldn't be crowded. I got lucky and only 3 people were there and 3 lane lines were still in.

SCY, solo

800 swim choice (mix strokes)
(did 300 free/250 back/250 breast on this)

kick 3x around:
2 minutes kick w/last 15 sec. fast; 15 sec. rest between each
(was going about 105-110y on these)

pull 300 choice
(used buoy only, did 150 ea. free & back)

swim free 4x around: {
25 easy on 1:00
50 build on 1:00
(±40 on these)
75 fast on 1:00 - make the interval and go right into the easy 25!
(:55 on the 1st, then :53 on the others)
}
100 easy

pull 6 x 125 free w/20 sec. rest, breathe 3/5/3/5/3 by 25; descend 1-3, 4-6
(with P&B, 1:45->1:35 each round)
50 easy

kick 8 x 50 on 1:00 with MF: #2, 5, and 8 FAST; keep the rest nice and smooth
(fast ones around 32 others just under 40)

swim 3 x 100 back on 1:45
(went 1:30 on them)

swim down 12 x 25 on :30, every 3rd no free
(did all fly on no free)
--
Total: 3900 yards

Friday, 10/16/09

SCY, solo

300 swim free
200 swim back
300 pull choice (did 150 free/150 back)
200 kick choice (did rev IM)

swim 6 x 50 free on :50, breathe every 3
(held 40's on these)
50 easy

swim 6 x 50 back on :55 w/10 SDK off each wall
(held 45's a couple I only got 9 sdk)
100 easy

swim 6 x 50 free on :50 breathe every 5
(these were just a bit faster than the 1st, around 38-39)
200 easy

swim 12x25 on 40 choice: every 3rd one all out
(did 3 of each stroke, even breast)

swim down 450, a mix of back and free

--
Total: 3000 yards

10/15/09

Easy day today, a welcome break.

SCY, Solo

500 swim free alt. 75 free/25 drill choice
400 swim alt. 50 free/50 back
300 kick w/zoomers alt. 50 free/50 fly
200 IM alt. drill/swim
200 pull no free
300 swim alt. 25 free/25 breast
4x100 IM w/5 sec. rest
pull 3x150 free breathing 3/5 by 25
50 easy
--
2800

I didn't keep track of times on this, just swam through it and enjoyed myself.

10/14/09

This one kicked my butt!!

SCY, solo

400 swim free
300 IM drill
200 pull choice
(did 100 free/100 back)

swim 3 sets of 6 x 75:
descend 1-3 and 4-6.
Set 1 free on 1:10
(forgot I was supposed to descend until the 2nd 3 went 1:00 for 1-3, then 1:03-1:00)
set 2 free/fly/free by 25 on 1:20
(1:10->1:05)
set 3 all back on 1:30
(1:07-1:02)

50 easy

kick 8 x 50 on 1:00 w/fins if needed to make the interval
(my goal here was to make the set without fins. started around 52 and was around 57 by #8.)

100 swim down
--
2800