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Swim Workouts

  1. Long day!

    by , January 14th, 2009 at 10:21 PM (The Labours of SwimStud)
    Began at 5 am with 3000 yards of IM work:
    Warm Up
    600 FR/Non FR by 100.
    I did K, BK, BK
    Main
    2 300 IMO K/D/S on :500
    3 x 200 on 3:30
    4 x 100 IM 2:00
    5 x 50 1:00
    Odds:FR / Evens:Choice Did FR,BR,FR, BR,FR
    6 X 25 :30 Odds: FR/Evens Non-FR Did FR, BR x 3
    Cool

    2 x 100 Pull: Snorkel, Paddles & Fins
    4 x 50 swim Snorkel only.

    Late Morning Cruise:
    4 x 50 FR
    12 x 25 K :45 4, 8 AFAP did 11 & 12 as a fast 50.
    3 x 100 K with fins :20
    RI Did FR, FR, FL
    4 x 50 Pull Snorkel, Paddles & Fins
    4 x 50 Snorkel & Paddles
    4 x 50 Pull
    Snorkel.
    4 x 50 No Gear


    After Work:
    40 mins elliptical HR >120
    Leg Press
    Pull Downs
    Pullovers
    Bench Press
    Yoga Ball abs and hyper extensions.

    Coached team and taught swim lessons.

  2. Love me two times babeeeee...

    by , January 12th, 2009 at 11:10 PM (The Labours of SwimStud)
    OK well not love but swimming...almost as good...

    Early dip was the normal skills and drills merry go round:
    4 x 50 FR to warm
    12 x 25 K no fins :45 #4, 8, 11 & 12 AFAP (no rest between 11 & 12)
    3 x 100 K HARD with fins :20 RI
    4 x 50 Pull fins, paddles and snorkel
    4 x 50 swim snorkel and paddles
    4 x 50 swim paddles
    4 x 50 swim 2 snorkel/ 2 no gear.
    Total 1600

    Best part of 20 minutes water treading while coaching in the deep end.

    Evening swim all free:
    6 x 50 swim
    5 x 200 thusly:
    1) EZ
    2) 150 EZ/50 HD
    3) 100 EZ/100 HD
    4) 50 EZ/150 HD
    5) HD
    100 EZ
    500 8:45 (1:45pace)
    400 6:40 (1:40pace)
    300 4:45 (1:35pace)
    200 3:00 made it but needed rest to go
    100 1:25 made it gasping!
    300 EZ
    Total 3200

    Grand Total 4800
    Categories
    Swim Workouts