The Labours of SwimStud

I made this one up myself using ideas I've done on Fort's workouts.

Warm Up
400 FR
3 times
5:00 Verticak Kick
1:00 Rest
1 x 50 K 25 sprint/25 EZ 2:00
all non fins
4 x 50 FR Pull. 1:00

Main
100 BR for time. I got a 1:29 but was not impressed but then if I factor a wall start, lane sharing and a drag suit...maybe not so bad. I definitely think drag suit impacts my stroke a lot.
Rested for a few minutes
4 x 100 BR Broken
1) 50 Fast R :30, 25 Fast R :15, 25 fast
EZ 200 rest 2 mins
2) 25 sprint R :30, 75 DPS BR on 4:00
3) 75 DPS BR R 1:00, 25 sprint BR on 4:00
4) 2 x 25 DPS/25 sprint...each 25 on 1:00
#4 was meant to be 2 x25 DPS & 2 x 25 Chute DPS, but I forgot the chute. I think the way I did 4 fit in better though. DPS BR with a chute is good for a technique recovery day.
4 x 50 FR P 1:00 (again)
12 x 25 K on 1:00. 3 x through BR Sprint, BR EZ, Horizontal Egg, BR EZ

Cool Down
200 EZ

Really found my rhythm for the BR Sprints...so I hope I can really dial into it next time I sprint it and cgycle through efficiently.

2150 of swimming and a 1000yards worth of VK.

Weights n Plyos later.

Did this nice workout Fort designed today:
Warm up:

500 choice
9 x 25 shooters w/fins + 25 EZ @ :40/:45
-- 3 back, 3 belly, 3 360s
5 x 50 free w/paddles @ 1:00
6 x 25 overkick free, no breath @ :40/:45
50 EZ
This warm up was more demanding than I anticipated...I began to worry about the next section lol

Speed Sets:
8 x 25 burst + cruise @ 1:00
-- 4 kick, 4 swim
50 EZ
I did numbers 3 through 6 with the parachute...

6 x broken AFAP 100s @ 10:00:
#1-2: 50 (from the blocks if you can) @ :20 rest + 2 x 25 with :10 @ 75
#3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
#5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75
On the last two I managed my first ever no breath race pace 50's. I am stoked. The first one was an accident. I was sharing the lane (side by side) and I had my send just a few secs after my lanemate turned. I think going fast and passing him made me focus on getting past quick or tricked my mind into a mental state for racing I was off the wall and coming back before I knew where I was. The urge to breathe only kicked in with 5yards to go so I just held on and did it. The second one was easier. Hopefully I can keep to this in my races at meets.

Total: 3250

Warm up:

600 choice
4 x 25 V sit scull
4 x 25 power kick + cruise
4 x 25 360 shooters w/fins
50 EZ

Main Set:

4 x 75 DPS free @ :30 RI
4 x 25 no breath free @ :45
1 x 25 fast free @ :45
25 EZ
1:00 rest

4 x 75 DPS backstroke @ :30 RI
4 x 25 DPK shooters w/fins @ :40-:45
2 x 25 fast back w/fins @ :45
50 EZ
1:00 rest

4 x 75 DPS breast @ :30 RI
4 x 25 breast, long pullouts @ :40
3 x 25 fast breast @ :45
75 EZ
1:00 rest

4 x 75 fly w/fins or fly drill @ :30 RI
4 x 25 easy speed fly @ :45
4 x 25 fast fly @ :45
100 EZ

Total: 3050

The only modification I made was wearing Fins for the whole Backstroke set. I did enjoy this one...not too keen on fly with fins but I think it helped me when I took them off and tried to go easy fly pace.

Warm up/Transition:

200 swim
200 kick
100 IM drill
100 scull

5 x 50 free w/paddles @ :50-1:00
5 x 50 torque drill w/paddles @ 1:15-1:30
6 x 25 burst + cruise @ 1:00
50 EZ

Speed Sets:

5 x 100 @ 3:00
1 = 25 fast, build down to 50% + 50 EZ
2 = 35 fast, build down to 50% + 50 EZ
3 = 50 fast, build down to 50% + 50 EZ
4 = 100 @ 90% + 50 EZ
5 = EZ
I messed this set up I didn't read it as 100 + a 50 I thought the 50 EZ was included int eh 100. Only when I got to #4 I figured out what I should have done, but it was still good.

5 x 50 @ 1:30
1 = smooth DPS
2 = burst + cruise
3 = 25 fast, 25 EZ
4 = EZ
5 = 50 fast @ 90%
100 EZ

5 x 25 @ 1:00
1 = smooth DPS
2 = 6 strokes fast
3 = 10 strokes fast
4 = EZ
5 = AFAP
75 EZ

5 x 25
AFAP drag race from mid-pool w/race finish and cruise back
full recovery between efforts
100 EZ

Total: 2750
It was odd how my easy felt more smoother and efficient after all this speed work...I enjoyed this one.

Had a good time watching the game. A thriller right down to the wire.

Went for a short speed workout today.

Warm Up
600 FR

Main
4 times through:
1 x 50 AFAP 1:00
1 x 25 AFAP :30 with chute
1 x 25 K AFAP :30 with board
1 x 200 EZ
Repeat on a 10 min interval.

Cool
4 x 50 EZ

This is the Rich Abrams set that I like, I added the chute on the 25s and just gathered it onto the board for the kick. It certainly added an "ouch" dimension.
I did 1,3&4 Free but #2 I tried BR but felt I didn't quite have the snap and pop I needed for true AFAP.

Hit the pool with the masters crew today to pre-burn my gameday binge.

Warm Up
600 FR
16 x 50 1:15 kick drill IMO 4x fly, 4 x bk, 4 x br 4 x fr

Main
5 x 100 FR Pull 2:00
1 x 100 EX
5 x 50 Pull 1:00
1 x 50 EZ
200 Pull

5 x 100 FR swiml1:45
1 x 100 EZ Pull
5 x 50 Swim 1:00 I did 1 fast skipped, a 25 fast :r10 25 EZ
1 x 50 BR fast
200 Swim went 2:40...
Got out

Warm up:

600 FR/BK by 100
8 x 25 burst + cruise @ 1:00

LP Set:

3 x through:

2:00 VK dolphin kick straight into (or short break to get on fins as quickly as possible and check clock)
1 x 100 fast stroke/90% @ 2:00 (2 x BR 1 x 50 FL/50BK)
100 EZ
2:00 VK
4 x 25 AFAP @ 1:00
fly/back/breast/free
100 EZ
6 x 25 tempo kick w/board or fast shooters @ :45
50 EZ
Fins on Round 3 only

100 EZ

I credited myself about 800-900 yards of swimming for the VK. I also dislike fly with fins...throws off my rhythm but maybe I should keep at it to see what I can learn from it. I thought the 50FLY/50BK is a good 100 for me to practice though as it's my weaker half of the IM....so I may add that more often into my rep.

Warm up:

400 choice
4 x 50 @ 1:00-1:15, 8 SDKs off each wall
4 x 25 overkick free, 1 breath @ :35-:45
1 x 100 IM build, :05 rest @ 25s
50 EZ

Speed Sets:

1 x 50 smooth DPS free @ 1:00-1:10
2 x 25 build to sprint kick @ :50
4 x 25 build to sprint free @ :50
2 x 25 burst kick + cruise @ 1:00
4 x 25 burst swim + cruise @ 1:00
50 EZ

2 x 50 smooth DPS free @ 1:00-1:10
2 x 25 1 fast kick/1 EZ @ 1:00
4 x 25 alternate fast stroke/EZ @ 1:00
2 x 25 1 fast kick/1 EZ @ 1:00
4 x 25 alternate fast stroke/EZ @ 1:00
50 EZ
1:00 rest

2 x 50 smooth DPS free w/fins @ 1:00-1:10
2 x 25 1 AFAP kick w/fins @ 1:00, EZ @ 1:30
4 x 25 alternate AFAP free w/fins @ 1:00, EZ @ 1:30
2 x 25 1 AFAP kick w/fins @ 1:00, EZ @ 1:30
4 x 25 alternate AFAP free w/fins @ 1:00, EZ @ 1:30
50 EZ
1:00 rest

2 x 50 smooth DPS free w/fins @ 1:00-1:10
2 x 25 fast kick w/fins & parachute @ 1:30
4 x 25 fast free w/paddles, fins & parachute @ 1:30
2 x 25 fast kick w/fins & chute @ 1:30
4 x 25 fast free w/paddles, fins & parachute @ 1:30

I have figured out that my parachute is also a "double arm backstroker" magnate...

400 EZ

I felt like I had been hit by a truck this morning. A spotty night of sleep (I should have taken advil) left me uwilling to go to an early swim. So I opted to swim at work in the 20 yard pool...temp was about 85-86 but for a soothing recovery it was fine. This is straight off of Fort's thread her 25yard pool based workout was for 3150. I was happy to just do about 2500 today.


Warm up:

600 choice
4 x 20scull
3 x (4 x 20 shooter w/fins) @ :35-:40
1 = back
2 = belly
3 = right side
4 = left side
50 EZ

Main Sets:

6 x 40 drill @ 1:00
2 x 80 DPS free w/paddles @ 2:00

6 x 40 kick @ 1:00
4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

6 x 40 6-10 SDK off each wall @ 1:00
2 x 80 DPS free w/paddles @ 2:00

6 x 40 breast w/fins
4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

80 EZ

Total: 2520

Well, I had a mediocre SCM meet at BU in December, so I was a little concerned about how I would fare today at a local Y pool
Here are the Highlights:

50 FR :27.84. 4th best ever time. If I eliminate B70 swims the 3rd best. Last year's time at Harvard in Feb was :27.87. My Fastest in this pool was :28.37

50 BR :32.78 2nd best time by 1/100. At last year's meet at this pool I was 33.96. I've been 32 flat at Harvard and 32.79 at Nats...both of those were shave and tapered.

100 BR 1:14.x 4th best time ever, last year 1:17.66 at this pool, later in March 2011 at Harvard I did a 1:11.34 tapered.

100 IM 1:11.x This one wowed me. Last year I was 1:14.59 at this meet. Eliminating B70 swims (1:08.31 Nats, 1:09.99 Zones), this is my best ever in the 100 IM.

Obviously some good things have happened since December: A month of Fort inspired speed workouts have definitely either made me faster or at the very least put me back in touch with my inherent speed. If I think about the fact I was not tapered, nor shaved or trimmed, I am very happy and excited for the championship season. I wore an Aquablade jammer for all swims today which would be a better suit than some of these other swims but I don't think it accounts for that much, especially in a 12ft to 4 ft YMCA pool with a slippery bulkhead of doom and high walled gutters.
Enjoying the glow right now.

I have a local meet on Sunday so this seemed an ideal prep workout for it.

Warm up:

600 choice
8 x 25 DPK shooters w/fins @ :35-:40
3 x (3 x 50) @ 1:00-1:15
1 = drill
2 = kick
3 = swim

Speed Sets:

4 x 50 torque drill w/paddles @ 1:30 I wasn't feeling this one.
4 x 25 burst + cruise @ 1:00 I did mine with the chute!
50 EZ

3 x through:
-- fins on 2 rounds

1 x 25 AFAP @ 1:30
1 x 25 EZ @ 1:00
1 x 50 AFAP @ 2:00
1 x 50 EZ @ 1:30
1 x 75 @ 90% + 25 EZ @ 2:30
3 x 50 EZ @ 1:00
1:00 rest

Round 1 = free
Round 2 = kick
Round 3 = stroke (Fly) I did some 1-arm for 3x 50 EZ


200 EZ

Total: 3000

Warm Up
500 choice

3 x
25 bicycles (on deck)
10 V ups w/pull buoy
5:00 VK (mix flutter & dolphin)
25 V sit scull (works forearms!)/25 EZ

50 EZ
8 x 25 build @ :40
50 EZ

Main Sets:

20 x 50 free w/paddles @ 1:00
1-6 = 3 50s with paddle on right hand breathing left, 3 50s with paddle on left hand breathing right
7-10 = fulcrum paddles
11-15 = regular paddles
16-20 = DPS free paddles + hypoxic -- 2 breaths per length
100 EZ

20 x 25 tempo kick, no fins @ :45
100 EZ
10 x 25 tempo kick, no fins @ :40
50 EZ
5 x 25 tempo kick, no fins @ :35
25 EZ

200 EZ

Total: 3300 + 15:00 VK

It only took four years but I finally had a kick breakthrough. I really started to focus on the up kick, it really connected and I had no problem making the intervals...

Warm up/Transition:

500 choice

2 x (4 x 50) @ 1:00-1:30
1 = 50 kick w/board
2 = 25 shooter + 25 kick
3 = 25 fist drill + 25 free
4 = free, work turns

4 x 50
-- dive off side, power kick to 12.5-15 m., fast breakout, then cruise

4 x 25 burst + cruise @ 1:00
50 EZ

Main Speed Set
9 x through, no breaks:

50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
N x 50 EZ @ 1:00
N = 1, 2, 3, .... 8 repeat
So, for example, after the 5th fast 50, you will do 5 x 50 EZ


Total: 3500

I used a lap counter to keep track of where I was as the Easy 50's can lull me out of focus. I found it interesting some of the middle sprints were not great ...I think the key is to work out just how EZ you need to go to recover but still have time to settle breathing at the wall before you sprint. I did the Easy 50's on 1:00 and my sprints on 1:10...wasn't sure if the interval was meant to be the same for all.

So I did this workout today
Warm up/Transition:

300 choice
2 x 100 @ :15 RI
-- 25 scull, 25 drill, 25 kick, 25 swim
4 x 50 kick @ 1:00-1:15
4 x (3 x 25) @ :35-:45
1 = tarzan drill (heads up free) with dolphin kick
2 = power kick to 12.5-15 m, then cruise
3 = burst + cruise
50 EZ

Power Kick Set:

This is a very fatiguing set. Take as much rest as you need to make a very strong effort.

4 x 50, done as: 25 barge kick w/fins & board + 25 EZ @ 1:30-1:45 I did tombstone kick as I didn't know what barge was...now read it same idea slightly different.
50 EZ
4 x 50, done as: 25 kick w/fins & board, dolphin kick UW to the bottom at mid-pool, jump off bottom dolphin kicking to top and sprint flutter kick to the wall + 25 EZ @ 1:30- 1:45
50 EZ
4 x 50, done as: AFAP kick at wall with fins for :10, right into fast 25 shooter and then 25 EZ
100 EZ

Speed Set:

3 x through:

12.5 @ :30 from a dive, work start
25 @ :45 work turn
12.5 @ :30 work finish
50 @ 1:30 build to fast turn and breakout, then cruise
50 @ 1:30 90% effort with fins
100 EZ

200 EZ

Total: 2800

I was glad I had my compression leggings for afterward.

Warm Up
600 FR/BK by 100's
12 x 25 K :45 every 4th sprint did all ~:30/:25
6 x 50 FR :50

Pre Main
4 x 50 FL 1:30 1-3 Drill/Swim, 4 Swim
4 x 50 BK 1:30 1-3 Drill/Swim, 4 Swim
4 x 50 BR 1:30 1-3 Drill/Swim, 4 Swim
4 x 50 FR EZ 1:30

Main
10 x 100 1:50 Odds IM/Evens FR EZ
5 x 100 Fin Kick FR/FLY by 50 O's w/bd-E's on back streamline

Cool
300 Swim

Warm
300 choice

5 x 100 @ 2:00
25 left arm, 25 right arm, 25 scull, 25 swim

Main Sets:

5 x (4 x 25) shooters w/fins or MF @ :35-:40
1-5 = on back
6-10 = on belly
11-15 = 2 left side, 3 right side
16-20 = 360 shooter
I was confused by this but I did the shooters as 5 x (4x25) 1 Back, 2 Front, 3 Right, 4 Left, 5 360.

8 x 25 streamline glide drill, no fins @ :45


8 x 25 long breaststroke pullouts, then cruise to wall @ :45
50 EZ

2 x through:

3 x 100 smooth free, no breathing in or out of turns @ 1:45
4 x 25 scull + 25 kick
4 x 50 stroke drill
8 x 25 no breath DPS free @ :40

100 EZ

Total: 3650

I only made it 3450 but perhaps I misread the workout.

Did another one of Fort's today...my shoulders are toast after this.
WORKOUT #4: Lactate

Warm up:

400 choice

8 x 50 kick @ 1:00-1:15

4 x (4 x 25) @ :40
1 = drill
2 = build
3 = EZ, fast
4 = cruise

Lactate Production Set, Drop Down Superset:

4 x through:

25 AFAP @ :45-1:00
50 @ 100 pace @ 1:30-2:00
100 @ 200 pace

-- 5:00 rest between rounds, 200 EZ during rest period
-- intervals should provide a 1:2 ratio for rest
-- equipment optional
-- this set is designed to help you tolerate and clear lactic acid and promote speed efficiency at the 100/200 race pace

3 x 150
50 scull/50 kick/50 swim

Total: 3250

I also did my 500 kick set too...

I did:
WORKOUT #3 -- Speed

Warm up:

600 FR

4 x 25
odds = free, build to fast
evens = EZ

4 x 25 kick
odds = build to fast
evens = 50 EZ

Speed Sets:

4 x 25 "drag race"
-- dead start from mid-pool, AFAP to wall and then cruise back to middle of pool
-- no interval, go when fully rested and ready
1 x 50 EZ @ 1:00

8 x 25 burst + cruise @ 1:15
-- various: swim, kick, speed play drills
2 x 50 EZ @ 1:00

4 x (25 AFAP w/fins + 50 EZ) @ 2:30
-- 1 each stroke or choice stroke
2 x 50 EZ @ 1:00

2 x (37.5 AFAP w/fins + 112.5 EZ) @ 3:30
3 x 50 EZ @ 1:00

1 x 50 AFAP, fins optional @ 5:00 I did my final Fast 50 with fins and clocked a 28/29 from a push, no breaths. Considering my non-taper time from a dive is probably 27 mid I was fairly happy.
4 x 50 EZ

I tacked on 500 Fin Kick FR/FL by 50
then 200 CD.
3100

slightly modified version of CoachFort's workout
Warm up:

2 x (100 swim, 100 kick, 100 fulcrum)

6 x 50 w/fins @ 1:00
odds = 25 shooter/25 easy free
evens = 25 easy free/25 shooter

4 x 25 fist drills @ :40
4 x 25 build free @ :30

Main Sets:

4 x 50 free @ :50
4 x 25 flutter kick w/board @ :40
4 x 50 stroke @ 1:00
4 x 25 stroke kick @ :40

1:00 VK: :15 AFAP + :45 easy

4 x 75 swim, last 25 @ 100 pace @ 1:30
4 x 25 shooter @ :35
4 x 75 swim, last 25 @ 100 pace @ 1:30
4 x 25 shooter @ :35 used fins

1:00 VK: :15 AFAP + :45 easy

4 x 100 IM – fast turns @ 1:45
4 x 25 1 breath free @ :35 (2 fast, 2 EZ)
4 x 100 IM – fast turns @ 1:45
4 x 25 1 breath free @ :35 (2 fast, 2 EZ)

1:00 VK: :15 AFAP + :45 easy

500 Fin Kick Fr/Fly by 50's

200 EZ

Total: 4000

So Sunday I did 50 x 100 on 1:40 ...next year I'll do all 100 but I had to get out early this year.

Today I went to the pool with my new Swim-chute that Santa gave me.

Warm Up
600 Free/Back by 50
10 x 50 K 1:30 I got my kicking technique down a bit better in the back half.
4 x 150 3:15 as 50 fulcrum, 50 stick catch-up, 50 swim. I kept this easy but naturally built the swims over the duration of the set.

Main5 times through:
4 x 25 :30
rest 1min
1 x 100 strong 3:00
The first time with chute was a discovery swim and my 25's were not great. After that I found my rotation connecting really well and using my body to power the swims and I was getting some ~:20's which I was happy with. I think my best 100 was about 1:12...so maybe next time I'll do 4 rounds and rest more before the 100.
then,
3times through:
4 x 25 K :30 with fins u/w except for breaths did them 2 x FR, 2 x FL
1 x 100 Kick with board no chute.
So it may have been overkill with the chute but I was also discovering how to use the chute. I found the "leash" bothersome around my feet and it took a bit of a while to overcome the distraction...anyone have any tips for chute placement to avoid foot tangles?

Cool
300 Fin Kick FR/FL by 50's
300 EZ FR

I can feel it in my shoulders now...and that was without paddles.