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  1. A bit of fast swimming

    by , March 4th, 2009 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    A short workout with some fast 50's

    SCY, Solo


    Warmup:
    200 swim free
    400 Reverse IM alt. kick/swim by 25
    300 pull free breathe every 3
    swim 4x75 on 1:30 build by 25 to about 80% on each
    100 easy

    Main
    2x around:
    4x50 off blocks on 2:00
    200 easy
    2 minutes rest between rounds;
    Set #1 free, (swam these at :30-:31)
    Set #2 back; (swam these at :34-:35)
    try to keep up the speed as much as possible and not to fall off by the 4th one

    swim 12x25 on 40 in sets of 4:
    #1 first 12.5 fast fly
    #2 2nd 12.5 fast fly
    #3-4 easy free

    100 easy

    2500 yards

    Weight training with my trainer tonight
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  2. Tuesday, 3/3/09

    by , March 3rd, 2009 at 05:45 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    100 swim free
    200 kick with board (did all flutter)
    300 swim alt. 75 free/75 back
    400 pull free w/paddles breathe 3/5 by 25
    300 IM alt. drill/kick/swim by 25
    200 free build by 50 to about 80-85% (did this in about 2:40)
    4x25 on 30 choice


    The main set, although kinda short, focuses on pulling:
    pull 3 sets of 4x75:

    set #1 pull with paddles, breathe 3/5/7 by 25 on 1:20 -> do the breathing pattern (go slower if you have to so you make it)
    (the hypoxic swimming stuff is getting easier. Maybe only once or twice through this set did I grab a cheater breath.)

    set #2 pull with paddles backstroke on 1:20 - try to hold the stroke together at about 75-80%
    (swam these around 1:05. I was finding it hard to get any speed up with the paddles until I started focusing on a faster recovery)

    set #3 pull free without paddles, descend 1-4 to all out #4
    (started around 1:00 and dropped to about :52 I'm getting a little better at not letting the buoy flatten out my rotation)


    swim down 200
    --
    2700

    I might run a little bit tonight before going to a yoga class.
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  3. Mixin' it up

    by , March 2nd, 2009 at 12:23 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    300 swim free
    300 kick choice
    (did 100 flutter w/board then the rest on my back alternating dolphin/flutter by 25)
    300 pull back (with p&b)


    swim the following straight through with no rest from one item to the next:
    3x50 fly on RI :15
    (went :47-:50-:50. used interval of 1:00-1:05-1:05)
    4x100 back on 1:40
    (1st one around 1:35, the rest at 1:30-31)
    3x50 breast on RI :10
    (swam these around :55)
    3x100 free on 1:30
    (kept these around 1:24-25)


    2 min. rest


    kick 3x50 fly on back w/10 sec. rest descend 1-3
    (these just kept getting slower. 1st one at 1:00 the 3rd was around 1:07)
    pull 4x75 back on 1:20, evens faster than the odds, evens at about 85%
    (used buoy only, went 1:08-1:03-1:05-1:00)
    pull 3x50 breast with a freestyle kick (no buoy) w/10 sec rest, concentrate on starting and finishing each pull in a streamline
    (it took me 1:00-05 for each of these)

    12x25 on 30 in sets of 3: 1 smooth free with 6-8 fly kicks off the wall, 1 fast choice, 1 easy choice (on the fast ones did 1st 2 rounds back, last 2 rounds fly)


    100 easy
    --
    2900
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  4. Friday, 2/27/09

    by , March 1st, 2009 at 09:29 AM (A comfort swimmer's guide to easy swimming)
    Been a bit behind in posting. This will get me caught up.

    Did weight training at noon. Mostly lower body with some core work. I will post what I'm doing when I can remember what each is called. Right now I just follow my trainer and I do what she says.

    SCY with Carrie

    Warmup
    200 swim free
    200 IM drill
    200 swim choice (did back)
    200 pull breathe 3/5 by 50

    Main Set
    6 x 50 free on :50 descend 1-3, 4-6
    (went :40->:36 on both)

    3 x 200 IM on 3:45, work transitions, descend 1-3
    (haven't done a 2IM in a while so these were slow. did all 3 around 3:25)

    4 x 75 back on 1:20 descend 1-3
    (went 1:08->1:04)

    3 x 100 IM on 2:00 descend 1-3
    (went 1:35->1:30)
    50 easy

    16 x 25 pull on :30 choice: #3, 5, 8, and 11 fast; the last 5 are all easy for your swim down.
    (did all free on these. fast ones around 15-16, the rest around 20)

    Total: 2750 yards



    --
    2750
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  5. A bit of SDK

    by , February 28th, 2009 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    A fun workout today after the boredom of yesterday's 100's

    SCY with Carrie

    Warmup
    300 swim free
    200 kick on back
    200 pull alt. 50 free/50 back

    The first set focuses on turns. 6-8 kicks underwater off every wall is a must! Focus on a great streamline and good kickout.

    From mid-pool:
    swim 12 x 25 back on :35 (so each 25 has one turn): focus on swimming into and out of the wall at a pretty good speed
    (did these around :20 and held the kick at 7-8 sdk)
    50 easy

    From mid-pool:
    swim 3 x 50 back on 1:00 (2-turn 50s) - maintain the distance off the walls at the same speed as the 25s. After the breakout, swim easy to the flags, and then accelerate into the wall
    (did these around :41-2 and held the kick at 6-7 sdk)
    100 easy

    Kick 4 x 100 on back with a good streamline, 15 sec. rest
    (did these around 1:55-2:00 and still managed 5-6 sdk on each wall)
    50 easy

    kick 4 x 25 back fast on :45
    (not real sure of the time on these but around :20. my calf started to cramp so I backed of just a bit in the last 5-10 yards of each)
    50 easy

    swim 3x150 on 2:30: do the 1st and 3rd 50s free; on the middle 50, go 12.5 with the fastest turnover you can hold, (spin drill) then swim easy to the wall... then repeat on the 2nd (4th) 25.
    (did these around 2:15)


    200 easy choice

    Total: 2550 yards
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  6. Boring workout today

    by , February 25th, 2009 at 09:20 PM (A comfort swimmer's guide to easy swimming)
    But it's what coach sent so I pushed through it. I'm sure he has a good reason.

    SCY, Solo

    Warmup
    400 free swim (swam as 75free/25 back)
    300 pull breathe on 5 (was able to hold 5 for 100 then started breathing on a 2-5-2 for the rest)
    200 IM drill
    100 kick no board

    Main Set
    20 x 100 free on 1:30: make the interval by 3-5 sec. and pace it out.
    (I did either 19 or 21, not sure which. I kept on the 1:30 interval, averaged around 1:26 with some around 1:28 and some at 1:24. This set is hard to do alone. Real easy to space out and lose focus.

    Cool down
    100 easy
    --
    3100
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  7. Tuesday, 2/24/09

    by , February 24th, 2009 at 04:32 PM (A comfort swimmer's guide to easy swimming)
    Slept better last night and that makes a big difference.

    SCY, with Carrie

    Warmup
    200 swim free
    200 kick choice
    (did in rev. IM order back and fly on back w/o board)
    200 pull back
    (with p&b)
    200 swim IM
    200 drill no free
    (went back/breast/back/fly by 50's)

    2x around, round 2 faster than round 1
    {3x50 kick w/10 sec. rest (no fins)
    {swim 4x75 on 1:15 descend 1-4 to about 85%
    round 1: kicks - :52-:55, 75's - 1:00->:56
    Round 2: kicks - :55-1:00, 75's 1:00->:54

    100 easy

    swim 16x25 on 30 free: 4x around (4 breaths, 3 breaths, 2 breaths, 1 breath per 25)
    had trouble with the 1 breath (took 3) on round 1 then did the rest without problems
    Swam these around 18-20 s.

    300 easy

    Total: 2700 yards

    Weight training tonight

    Updated February 24th, 2009 at 04:44 PM by poolraat

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  8. Kickin' it..

    by , February 24th, 2009 at 12:15 PM (A comfort swimmer's guide to easy swimming)
    Was very tired from a sleepless night so this one was a "just get through it" workout


    SCY, Solo


    Warmup:
    200 swim free
    400 reverse IM alt. kick/swim by 25
    300 pull breathe 3/5 by 25
    100 easy choice

    Main Set
    swim 3x300 with 30 sec. rest:

    #1 free, 6 fly kicks off every wall

    #2 back, 6 fly kicks off every wall

    #3 as 3x100 IM with 10 sec. rest;
    6 fly kicks off every wall except the breaststroke

    200 easy

    swim 6x50 on 1:00 choice: descend 1-3, 4-6 with 6 fly kicks off every wall

    Cool down
    200 easy

    2600


    Did a 40 minute spinning class at noon
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  9. Saturday, 2-21-09

    by , February 21st, 2009 at 06:22 PM (A comfort swimmer's guide to easy swimming)
    I did not swim yesterday. Only did my weight training session - legs and core.

    Today's swim:
    SCY Solo

    Warmup
    300 swim (free)
    200 kick(on back alt flutter/dolphin by 25)
    200 drill choice (IM order by 50)
    200 pull no free (did back w/p&b)

    8x50 on 1:00 drill/build by 25: mix up strokes
    (did 2 rounds in IM order)

    Main Set

    3 sets of 4x75, straight through, no rest between sets:
    set 1 fly/bk/br by 25 on 1:30 (about 1:13-:14 on these)

    set 2 all back on 1:30 descend 1-4 (went 1:10-> 1:01 on these)

    set 3 all free on 1:15 last 25 of each all out (averaged :58 on these)


    100 easy

    12x25 on 30, half under, half over: alt. 1 fly, 1 back, 1 free
    (did 1-6 on :30 then 7-12 on :35)

    Cool down
    100 easy

    Total: 2700 yards

    Updated February 21st, 2009 at 06:29 PM by poolraat

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  10. My last day at 56

    by , February 19th, 2009 at 11:18 PM (A comfort swimmer's guide to easy swimming)
    Today's workout was a recovery swim. I needed it. I've not been sleeping well lately and that along with the spinning and weight training I've been doing had me beat down. I skipped spin yesterday. Only did the swim. Today, the only other thing I did is yoga. I won't swim tomorrow. Will do my weight training - lower body and core, and then off to Stray Dog to celebrate my birthday by lifting 12 oz weights. I'll swim Saturday AM.


    So here's today's swim:
    SCY Solo

    Warmup
    4x300 w/15 rest as:
    200 free, 100 back
    200 back, 100 kick
    (kick on back in streamline)
    200 kick, 100 pull
    (kick w/board as 25 flutter/25whip, pull w/buoy only)
    200 pull, 100 choice
    (pull w/buoy only, 100 rev IM)


    Main Set
    swim 200 free w/20 sec rest (2:40)
    swim 4x50 free, descend 1-4 on 1:00 (:40 -> :31)
    200 IM drill/swim by 25 w/20
    2x100 IM on 2 (1:30, 1:27)
    200 choice w/20 sec rest (Back at 3:05)
    4x50 choice on 1:00, descend 1-4 (back - :45 -> :38)


    300 easy (alternated back/free by 50)

    Total: 2700
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  11. Aerobic day

    by , February 18th, 2009 at 12:24 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    800 swim alt. 150 free/50 no free
    (did back for the non-free)
    400 pull with paddles breathe 3/5/3/7 by 25
    (This wasn't too bad. I really need to focus to make the 7)

    Main Set
    swim 8x150 free on 2:15
    (Swam 1st one at about 2:10 and kept getting slower. It was touch and go at #4 so I changed the interval to 2:20 and we held 2:12-:13 for the last 4)
    6x75 on 1:30 alt 25 kick on back/50 swim back: descend 1-6
    (started these around 1:13-:14 and finished under 1:10)

    150 easy swim
    (did as 50 kick, 50 easy free, 50 DAB)


    Total: 3000 yards
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  12. Out of the comfort zone....again

    by , February 17th, 2009 at 04:37 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    500 swim
    (alternated free/back 2x100-2x75-2x50-2x25)
    200 IM drill
    8x25 w/ 5 sec. rest
    (alt. free/back)


    8x around:
    (I alternated back/free on this set, did not take any extra rest between rounds)
    75 smooth on 1:30
    (on back - 1:05-:07, on free - 1:01-:02)
    50 all out on 1:00
    (on back - :36-:37, on free - :32-:33)
    25 easy on 30


    pull 8x50 on 1:00 evens fast
    (buoy only, fast ones :34-:35)


    swim down 12x25 on 25 make interval
    (All free)

    2800
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  13. Pull, pull, pull....

    by , February 16th, 2009 at 01:56 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    600 swim alt 75 free/25 no free
    (on no free did fly-back-breast-breast-back-fly)
    300 IM drill

    Main Set
    pull 8 x 75 free (w/paddles) on 1:15: breathe 3/5/7/25
    (although I'm not very good at hypoxic sets I managed to do this one. swam these in about 1:05)
    100 easy

    pull 3 x 200 back (no paddles) on 3:30 desc. 1-3
    (went 3:20-:10-:02)
    100 easy

    pull 12x25 on 30 (no paddles) odds free, evens back: every 3rd one fast
    (on free ave :20 with fast ones around :15, on back ave :23 with fast ones around :18)
    Cool down
    200 easy

    2800

    Will do 40 min spin class during my lunch hour.
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  14. A short run

    by , February 16th, 2009 at 12:29 AM (A comfort swimmer's guide to easy swimming)
    I usually take Sunday as a rest day but a couple friends invited me to join them for a run (and breakfast after) this morning. How could I refuse an invitation from 2 young, beautiful women.

    We ran on the treadmills at the gym. In all the years I was a runner I had never trained on a treadmill so this was an interesting experience. I started by walking about 1/4 mi then went to a slow jog for a mile, walked 1/4, then another mile at a slightly faster pace, walked another 1/4, then a mile at the same pace as the previous one. Then walked another 1/4 to cool down. This is the first time I have ran in over 4 years.

    Then off to the Coffee Mug for breakfast. What a pleasant way to spend a Sunday morning.

    I'll probably be sore and feel like tomorrow.

    Updated February 16th, 2009 at 08:41 AM by poolraat

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  15. Mixing it up with Free and IM

    by , February 14th, 2009 at 01:38 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    Warmup:
    1 x 200 swim free
    1 x 400 reverse IM alt. kick/swim/25
    1 x 200 pull back
    6 x 50 choice alt. drill/build/25 on 1:00


    Main Set
    1 x 100 free on 1:40 (went 1:23)
    4 x 100IM on 2:00 (went 1:40->1:34)
    Rest 1:00
    2 x 100 free on 1:40 (ave 1:23)
    3 x 100IM on 1:55 (went 1:36->1:32)
    rest 1:00
    3 x 100 free on 1:40 (ave 1:24)
    2 x 100IM on 1:50 (went 1:34 on both)
    rest 1:00
    4 x 100 free on 1:40 (ave 1:25)
    1 x 100IM on 1:45 (went 1:31)


    swim down
    1 x 200 did a mix of DAB, easy kicking and easy free

    3300 yards
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  16. Lots of 50's

    by , February 12th, 2009 at 02:10 PM (A comfort swimmer's guide to easy swimming)
    Interesting workout today. Didn't seem real hard at first, but it kind of sneaks up on you.

    SCY, solo

    Warm up
    300 swim free
    200 swim no free (did back/breast by 50's)
    300 drill choice (did 200 free drills, 100 back drills)


    Main Set
    Go 50s on the 1:01. For each 50, leave on the interval and make it back by the next top. So, for example, on the 2nd one, you leave on the 1 and have to go at least a 59 to make it back by the top... for the 21st one, you leave on the 20 and have to go a 40 to be back by the top. Stop when you don't make it back by the top.
    (I made 27 of these, missed making it on #28 by less than a second.)

    Once you miss the interval...
    200 easy

    12x25 on 40 12.5 underwater kick, 12.5 swim every 3rd one fast (did 1-6 on belly, 7-12 on back. It takes about 15 underwater sdk's to make it midway across the pool.

    Cool
    100 easy
    --
    Total 2800 yards

    75 minute yoga class tonight

    Updated February 12th, 2009 at 04:29 PM by poolraat

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  17. Fun Workout

    by , February 11th, 2009 at 12:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    200 swim, 100 free/100 back
    200 kick, 100 flutter w/board/100 on back, flutter/sdk by 25's
    200 IM drill,
    200 pull free, w/p&b
    200 back

    Main set
    3 x 200 free on 3:15
    (went 2:50-:45-:41) took an extra :30 sec rest, then:
    1 x 25 fast off blocks (swim easy on the way back to the starting end) on 2:00
    (fly - went around :15-16)
    3 x 100 IM on 2:00
    (went 1:35-1:40-1:32) took an extra :30 rest then:
    1 x 25 fast off blocks same as above
    (back - around :15-16)
    3 x 50 back on :55
    (went :42-:45-:41) took an extra :30 sec rest then:
    1 x 25 fast off blocks same as above
    (free, under :15)

    pull 8 x 50 free on 50 descend 1-4, 5-8
    (w/ p&b, went :40->:34 each round)
    8 x 25 on 40: kick underwater for first 12.5, swim 2nd 12.5; every 4th fast
    (#1-4: sdk (about 15-16 kicks) face down then swim free, was going around :20; #5-8: sdk face up (again 15-16 kicks) then swim backstroke, was going around 17-18. I'm faster underwater on my back.)

    Cool down
    100 easy

    2900

    Will do 40 min spin class at noon today.

    Updated February 11th, 2009 at 07:47 PM by poolraat

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  18. A Bit of Kicking

    by , February 10th, 2009 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    Swim 600 alt. 100 free, 50 back
    300 IM drill

    Main Set
    1 x 300 free with 20 sec. rest (about 4:20)
    6 x 25 kick on back on :35, (did these around :25)
    30 sec. rest
    2 x 25 fast on :30 (did these around :20-21)
    50 easy
    30 sec. rest

    1 x 300 kick on back in streamline, with fins (4-6 fly kicks off each wall)
    (did this in about 5:00)
    30 sec. rest
    6 x 25 choice with fins on :30 descend 1-3, 4-6 (did 1-3 free descent to :15, 4-6 back descent to :16)
    30 sec. rest
    2 x 25 kick on :30 with fins (about :18-19)
    take off fins
    50 easy
    30 sec. rest

    1 x 300 back w/ fins (around 4:30)
    30 sec. rest
    6 x 25 pull on :30 choice smooth (did like above, 1-3 free, 4-6 back)
    30 sec. rest
    2 x 25 kick on :30 (no fins) choice fast (did these in about :20-21)

    Cool down
    1 x 200 alt. 50 free/50



    Total: 2700 yards
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  19. Monday, 2/9/09

    by , February 9th, 2009 at 11:28 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup
    1 x 400 swim, done as free/back by 100's
    1 x 300 IM drill
    1 x 300 pull breathe 3/5 by 50

    Main Set
    3x around:
    {4x50 on 50 descend 1-4 (back on 55)
    {300 moderate pace (no more than 75-80%) w/20 sec.(free - 4:25, pull - 4:20, back - 5:00
    {4x25 on 30: #1 build, #2 easy, #3 fast, #4 easy
    round 1 free, round 2 pull (no paddles), round 3 back

    Cool down
    1 x 100 easy

    2900
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  20. I have a coach!!

    by , February 7th, 2009 at 10:10 AM (A comfort swimmer's guide to easy swimming)
    After swimming on my own for the past few years I finally have a very good coach helping me out with my swimming. It's a distance arrangement, where he emails me the workouts and I respond back after with my times and comments. I also hope to get him some video soon to critique. I started this program 2 weeks ago and I'm working a bit harder than I ever did when I was winging it on my own.

    I've also acquired a trainer to help me with my strength training program. It's a good arrangement, she wants to do a triathlon and her swimming ability is very weak so I help her with swimming in exchange for her help in the weight room.

    It's Saturday morning and I am usually at the pool at this time, but decided to take the weekend off and rest since I've been working pretty hard the last week. I'll go to a yoga class at the gym later this morning.
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