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Swim Workouts

  1. Wednesday 6/12

    by , June 13th, 2019 at 09:36 AM (Middle Aged Distance)
    Nothing too special about this one yesterday, it was a good mix that kept my attention, with some stroke count work. This was a Masters workout that my coach sent.

    W/U (1500):

    500 swim
    400 RIMO - sc/k/d/s by 25
    300 pull
    200 IM k/d by 25
    100 kick

    Main (1800):

    3X{
    2x75 @ 1:30 - 50d/25build, 25b/50d
    1x150 @ 2:00 (50 stroke count, 50 sc-1, 50 sc-2)
    *My coach forgot to adjust for scm, so these are yards times. Add 5 or 10 sec for scm}

    2X{
    200 smooth @ 2:40 (again, adjust interval for meters)
    3x50 n/s + desc 1-3 @ 1:00
    4x25 golf score fast @ :30}

    100 easy

    Total: 3400
    Categories
    Swim Workouts
  2. Tuesday 6/11/19 - Longer Masters Workout

    by , June 11th, 2019 at 10:22 AM (Middle Aged Distance)
    Dragged my kids out of bed again at the crack of dawn - right now it's a novelty for them but I'm sure as the summer goes in it will wear off. It was a chilly 60 degree morning in Memphis today so the warmer pool felt nice!

    W/U (1100):

    600 - 100sw, 50 kick

    10x50 - start @ 1:15, -:05 per every 2
    2 - pull w/ buoy @ ankles
    2 - pull w/ buoy normal
    2 - pull w/ pads + buoy
    2 - pads only
    2 - swim (finish @ :55)

    Main (2000):
    *note: I got in a little late and they had started w/o me so my coach had me skip the 4x50 fly and start with the First FRIM to catch up

    4x50 fly @ 1:10 - desc
    300 FRIM (fl/fr, bk/fr, br/fr) @ 5:30
    4x50 bk @ 1:05 - desc
    300 FRIM @ 5:15
    4x50 br @ 1:10 desc
    300 FRIM @ 5:00
    4x50 fr @ 1:00
    300 FRIM @ 4:45

    200 easy

    Kick (1200):

    24x50

    3 @ 1:10 - 2 smooth, 1 fast
    6 @ 1:05 - 1 smooth, 2 fast X2
    3 @ 1:00 - fast

    w/ fins:

    6 @ 1:00 - 2 smooth, 1 fast X2
    6 @ :55 - 1 smooth, 2 fast X2

    100 easy

    Total: 4600
    Categories
    Swim Workouts
  3. Monday 6/10/19

    by , June 11th, 2019 at 10:14 AM (Middle Aged Distance)
    Late post today, but I was able to get a significant swim in yesterday. Sort of a mix of free and IM, but broken into a few smaller sets which kept it interesting. I liked this one, hope you enjoy...

    W/U (1000):

    10x100
    4 @ 1:35
    3 @ 1:30
    2 @ 1:25
    1 @ 1:20

    Main - 3 sets

    1 (1000):

    200 swim @ 3:00
    8x25 kick fast @ :30
    150 pull w/ pads and buoy @ 2:15
    6x25 k fast @ :30
    100 sw just pads @ 1:30
    4x25 k fast @ :30
    50 build w/ pads + fins @ :45
    2x25 k fast w/ fins @ :30

    50 easy

    2 (700):

    4X{
    1x75 sw take 3,2,1 breaths by 25 @ 1:15
    4x25 @ :30
    1 - fast breakout
    2 - build}

    3 (800):

    4x200 @ 3:30 floating IM - 50/25/50/25/50

    1 - fl/bk/br/fr/fl
    2 - bk/br/fr/fl/bk
    3 - br/fr/fl/bk/br
    4 - fr/fl/bk/br/fr

    50's - drill, 25's - swim

    50 easy

    Total: 3600
    Categories
    Swim Workouts
  4. Tough 100's set!

    Being the selfish mom of the year I am, I dragged my kids out of bed at the crack of dawn today so that I could swim with the Masters team and not just do the workout later. Lucky for me they thought it was a grand adventure. I'm sure my daughter will change her tune someday when she has to do morning practices herself!

    Long one today, with a lot of 100's, but I got the rare chance to swim in the outdoor long course pool, so it was a good workout.

    W/U (1200):

    3x200 sw/k/dr by 200

    6x100 - choose either:
    1) odd swim/ even pull @ 1:40 OR 2) all kick @ 2:05
    *I did the swim/pull option

    Main (3000):

    30x100 @ 2:00

    1 - kick
    2 - pull
    3 - FAST no free
    4 - drill
    5 - FAST free

    The way my coach had me do this was to do as written for rd 1, then on rd 2 drop the kick and replace with easy. Rd 3 - 6 drop the pull and replace with easy. So by the end it's really 2x100 easy, 1 fast, 1 drill/easy, 1 fast. I was averaging 1:09 on the 100's but was able to get to 1:08 on the last one. I did a 100 easy at the end, but you may want to do more warm down.

    Definitely treated myself to a big breakfast after this one...

    Total: 4300 (lcm)
    Categories
    Swim Workouts
  5. Back at it!

    Hi all,

    As you may have suspected I took last week off after the shoulder pain. Thank you for the comments! Feeling much better after some rest and icing, and going to incorporate some band work into my weekly strength workouts.

    Taking today off, as I felt sluggish yesterday (probably from the week off), but here is Monday and Tuesday. Monday was my workout, Tuesday was Masters workout.

    Monday, 6/3:

    W/U (900):


    300 swim - choice
    8x75:
    1-4 pull @ 1:15, 1:10, 1:05, 1:00
    5-8 swim @ 1:10, 1:05, 1:00, :55

    Main (1900):

    1x400 IM - k,sc,dr,sw by stroke @ :15 RI
    1x100 IM @ 1:40
    4x50 FAST free @ 1:15
    1x300 IM - k,sc,dr by stroke @ :15 RI
    1x100 IM @ 1:40
    3x50 FAST breast @ 1:15
    1x200 IM - k,sc by stroke @ :15 RI
    1x100 IM @ 1:40
    2x50 FAST back @ 1:15
    1x100 IM kick @ :15 RI
    1x100 IM swim @ 1:40
    1x50 FAST Fly

    100 easy

    Total: 2900 scm

    Tuesday 6/4:

    W/U (1500):

    5x200 k,sw,pull,sw, drill
    5x100 kick @ 2:10 no fins

    Main (1400):

    400 smooth - 100 fast
    300 smooth - 100 fast
    200 smooth - 100 fast
    100 smooth - 100 fast

    1 min rest in between each set of smooth/fast

    Stroke Count (500):

    10x50 free - get stroke count and build w/o adding strokes

    4 @ :55
    3 @ :50
    3 @ :45

    100 easy

    Total: 3500

    Updated June 5th, 2019 at 02:28 PM by rmjenkins14

    Categories
    Swim Workouts
  6. Monday - 5/28/19

    I did swim last week but was behind on posting workouts, so I'm starting fresh this week. Here is today's, a little bit of IM from my Masters coach. Also, the pool I swim at changed from scy to scm on Friday, so the intervals will be a little different for the next month or so.

    W/U (1050):

    300 s/k/p by 100

    2X{
    3x50 scull/dr, k/dr, dr/build IMO by round
    100 free swim n/s desc 1-3 by round}

    Main 1 (800):

    8x100 - IM @ 1:40, Free @ 1:30

    Free - count strokes and try to maintain same stroke as on first 25 throughout

    1 - IM
    2 - Free
    3 - 50 bk/25br/25fr
    4 - Free
    5- 25bk/50br/25fr
    6 - Free
    7 - 25bk/25br/50fr
    8 - Free

    Main 2 (1200):

    2X{

    50 fly @ 1:10
    50 25fl/25bk @ 1:00
    2x50 Free fast n/s @ :50
    50 bk @ 1:10
    50 25bk/br
    2x50 free fast n/s @ :45
    50 br @ 1:10
    50 25br/25fr
    2x50 free fast n/s @ :40}

    Rest 2-3 min between rounds

    50 easy

    Total: 3100 meters
    Categories
    Swim Workouts
  7. Friday 5/17 - IM/Free Mashup

    This one today was a no equipment day. My husband is traveling back and forth for work and couldn't bring his gear. Hopefully your pool isn't hot today like ours was otherwise this will feel worse than it is! Happy Friday!

    W/U (600):

    300 sw
    6x50 kick @ 1:05 no fins

    Main (2000):
    *all of the even ending distances are IM, odd ending are free

    300 @ 5:00 - IM - 75 k/d/s each stroke
    275 @ 4:00 - Fr - 100 dr/ 100 swim smooth/ 75 @ 200 pace
    250 @ 4:00 - IM - 50 fl/ 75bk/ 75br/ 50 fr
    225 @ 3:35 - Fr - 75 dr/ 75 sw/ 75 @ 200 pace
    200 @ 3:10 - IM - 50 dr/sw each stroke
    175 @ 2:20 - Fr - 100sw/ 75 @ 200 pace
    150 @ 2:25 - IM - 50fl/ 25bk/ 25br/ 50fr
    125 @ 1:40 - Fr - 50sw / 75 @ 200 pace
    100 @ 1:35 - IM
    75 @ 1:15 - Fr - 200 pace
    50 @ 1:15 - Stroke FAST
    25 @ :30 - Fr no breath
    50 easy

    12x25 @ :30 - fly kick w/ fins on back

    100 easy

    Total: 3,000
    Categories
    Swim Workouts
  8. Thursday 5/16

    This one was a Masters workout. It goes pretty fast, I was out in about 45 min so if you are pressed for time this is a good one.

    W/U (600):

    300 swim
    300 k w/ fins

    Main 1 (1200):

    4X{
    1x100 pull w/ pads and buoy @ 1:30
    4x50 swim @ :35/:45/:40/:50}

    Main 2 (900):

    9x100

    2 @ 1:20
    1 @ 1: 15

    1 @ 1:25
    2 @ 1:15

    3 @ 1:15

    These were written as three sets of 3 100's but I went straight into each round w/o rest to see how I was fairing with that 1:15 pace.

    100 easy

    Total: 2800
    Categories
    Swim Workouts
  9. Back from the Meet!

    I haven't posted in a about a week - last Thursday and Friday were lighter days since the meet was on Saturday.

    I did the 50 (29.10) and 100 1:02.68) and it felt good to be racing again after over 10 years... although I wish the first meet back didn't have to be long course! Met some great people in Nashville and hope to be racing again soon.

    Here are yesterday and today's workouts. Yesterday's was one I wrote, today was a Masters workout.

    Tuesday 5/14:

    W/U (1000):

    300 swim
    300 k w/ fins
    200 IM drill
    200 pull

    IM (1000):

    4x250 IM @ 4:00
    1 - 100 fly, 50 bk/br/fr
    2 - 50fl, 100 bk/ 50br/fr
    3 - 50 fl/bk, 100 br/ 50 fr
    4 - 50 fl/bk/br, 100 fr

    Free (600):

    4X{
    1x75 @ 1:00 - smooth
    1x50 @ :55/:50:45/:40 by round - FAST
    1x25 @ :30 1 breath

    200 easy kick w/d

    Total: 2800

    Wednesday 5/15:

    W/U (1100):

    500 - 100sw/100k/50pull

    12x50 @ 1:05 drill

    3 - 3sc R/L
    3 - 12 k sw
    3 - 6k sw
    3 - 6k + 3stroke sw

    Free (300):

    12x25 @ :30

    1fast/1easy/2f/1e/3f/2e/1f/1e

    Kick (600):

    8x75 kick @ 1:45
    odd - smooth
    even - fast

    300 - 75free/75bk

    Main (850):

    25/50/25/50/25
    25's: @ :30 FAST
    50's @ :55 Active Recovery

    200 pull

    50/25/50/25/5050's @ :55 FAST
    25's: @ :30 AR

    100 pull

    25/50/25/50/25
    25's: @ :30 FAST
    50's @ :55 AR

    50 easy

    Total: 3200

    Updated May 15th, 2019 at 12:10 PM by rmjenkins14

    Categories
    Swim Workouts
  10. Sprint Day - 5/7/19

    This one really hurt today, but I did pick up a buddy at the pool to do the final set with me so that helped. Courtesy of my Master's coach:

    W/U (800):

    800 SKPD

    Main (1800):

    1x300 @ 3:45 smooth

    6x50 @ 1:00
    odd - 100 pace
    even - drill

    1x200 @ 3:00 smooth

    8x50 @ 1:10
    2X
    {desc 1-3 kick
    4 - 100 pace}

    1x100 @ 1:30 smooth

    10x50 @ 1:30 best avg (I did 27,27,27,28,28,28,28,29,28,28)

    W/D (400):
    200 drill
    200 kick

    Total: 3000
    Categories
    Swim Workouts
  11. Monday 5/6/19

    I'm in a little bit of rest mode this week because my meet is this weekend, so this was sort of a mix of some stroke and aerobic yesterday. I have some speed work from my Masters coach coming later today, will post that when I finish.

    W/U (900):

    300 swim
    200 k w/fins

    8x50 @ :50 DPS
    1-4 w/pads & buoy
    5-8 just pads

    Main (1500):

    3X{rd1 - swim, rd2 - pull, rd3 - kick no fins

    1x200 - smooth @ 2:40; 2:40; 3:30
    1x150 - 200 pace @ 2:00; 2:00; 2:45
    1x100 - smooth @ 1:20; 1:20; 2:00
    1x50 - FAST @ :45; :45; 1:00

    Stroke/Breath Control (750):

    25's - free no breath
    50's - free 1 breath
    75's - free 2 breaths

    25 - fr
    50 - br/fr
    75 - bk/br/fr
    50 - br/fr
    75 - bk/br/fr
    100 - bk
    100 - br
    75 - bk/br/fr
    50 - br/fr
    75 - bk/br/fr
    50 - br/fr
    25 - fr

    50 easy

    Total: 3400
    Categories
    Swim Workouts
  12. Friday 5/3/19 - Speed/Pace work

    Masters workout from Friday - lots of speed here, this one was pretty challenging. My coach really wanted me to get some times for my aerobic base, hence the "for time" during warm-up:

    W/U (900):

    500 swim - smooth with strong kick - get time (6:15)
    400 swim - faster than 500 - get time (4:38)

    Main (1800)

    6x150
    2 - 50k/100s @ 2:20
    2 - 150 k w/fins @ 2:10
    2 - swim @ 2:00

    1 min rest

    6x100
    2 - 50f/50 smooth @ 1:25
    2 - 50 smooth/50f @ 1:20
    2 - fast @ 1:15

    1 min rest

    6x50 @ :45
    w/ fins - best average

    1x300 for time (3:25)

    100 easy

    Total: 3100

    Updated May 6th, 2019 at 11:24 AM by rmjenkins14

    Categories
    Swim Workouts
  13. Thursday - 5/2/19

    Another Masters workout from yesterday - this one was a little less sprint work. Disclaimer: I did not make the 0 breath part at the end, I had to go 2/1/1.

    W/U (1000):

    400 swim @ 5:20
    4x150 @ 3:00 RIMO - 25 scull/50 kick/75dr

    IM/Free (1200)

    2X{
    2x175 free desc 1-2 @ 2:20
    250 IM @ 4:00 - 25fl/50bk/75br/100fr

    100 easy

    Main (800):

    2X{

    1) 25/50/25/50/25 - stroke
    25's FAST @ :30; 50's AR @ :50

    25 easy

    2) 50/25/50/25/50 - free
    50's FAST @ :50; 25's AR @ :30}

    100 easy

    W/D (600):

    8x75 pull w/ pads & buoy @ 1:15
    Breaths by 25: 2X (543/432/321/210)

    Total: 3800
    Categories
    Swim Workouts
  14. Late Post - Tuesday 4/30

    Masters workout from Tuesday - this one is on the longer side, and I have to say the sprint sets were a killer for me. I needed a recovery day after this, so I took Wednesday off.

    W/U (1200):

    8x150 @ 2:00

    Kick (500):
    w/ fins

    1x200 @ 3:00
    1x150 @ 2:15
    1x100 @ 1:30
    1x50 @ :45

    Pull (500):

    1x200 @ 2:50
    1x150 @ 2:05
    1x100 @ 1:25
    1x50 @ 45

    Main (1900)
    3 small sets:

    1) 3X{
    3x25 FAST @ :25
    1x75 200 pace
    1 min rest between rounds - can mix strokes by round (25's on :30 if stroke)

    2) 3X{
    3x50 @ :55 desc 1-3 to 100 pace
    1x75 100 - hold 100 pace
    1 min rest between rounds - can mix strokes by round
    25 easy after 3 rounds

    3)
    30x25 @ :30
    odd: drill/easy
    even: FAST
    *I did IMO on the fast 25's

    100 easy

    Total: 4200
    Categories
    Swim Workouts
  15. Monday - 4/29

    by , April 29th, 2019 at 10:25 AM (Middle Aged Distance)
    I did swim last week but had a busy week so didn't get much to posting. Back to routine this week. I have my first meet in over a decade in two weeks so the upcoming posts will be a mix of my workouts and workouts from my Masters coach.

    W/U (1200):

    300 swim
    300 stroke s/d/k by 50

    6x100 k w/ fins - des 1-3, 4-6 @
    1 - 1:40
    2 - 1:35
    3 - 1:30
    4 - 1:35
    5 - 1:30
    6 - 1:25

    Main (1500):

    2X {1st rd swim, 2nd rd pull - Intervals @ rd1;rd2

    2x200 desc 1-2 @ 2:40; 2:50
    2x100 neg split @ 1:20; 1:25 - under 1:10; under 1:15
    2x50 @ :45; :50
    1 - build up/build down
    2 - 200 pace
    50 easy}

    Breath Control (200):

    2X {Intervals = rd1;rd2

    4x25 @ :40; :30
    1 - no breath
    2 - 1 breath
    3 - FAST
    4 - easy}

    100 easy
    Categories
    Swim Workouts
  16. Recovery/IM Day - 4/24/19

    by , April 25th, 2019 at 09:23 AM (Middle Aged Distance)
    I did this yesterday in conjunction with an arm strength workout, so I was struggling through it. My husband wrote this - he added a 200IM for time at the end, but I didn't go there. Feel free to add it in if you are feeling better than I was! Can't recover like I used to!

    W/U (1000):

    5x200
    1 - 200fr
    2 - 150fr/25bk/25br
    3 - 100fr/50bk/50br
    4 - 50fr/75bk/75br
    5 - 100bk/100br

    Main (900):

    1x100 IM @ 1:45
    2x100 fr @ 1:25 @ 80%
    1x100 IM @ 1:45
    2x75 br @ 1:20 @ 80%
    1x100 IM @ 1:45
    2x50 bk @ :50 @ 80%
    1x100 IM @ 1:45
    2x25 fly @ :30

    300 kick easy w/d

    Total: 2200
    Categories
    Swim Workouts
  17. Tuesday Pace Day - 4/23/19

    by , April 25th, 2019 at 09:18 AM (Middle Aged Distance)
    This was a Master's workout at MTS - really good for 200 pace, could be modified for 500 pace.

    W/U (1000):

    4x200 swim -> kick
    1 - 200s
    2 - 50k, 100s
    3 - 100k, 50s
    4 - 200k

    4x50 drill @ 1:00

    Main (2000):

    1x400 @ 5:00

    8x50 200 pace @ :50

    1x300 @ 4:00

    6x50
    2 - build up/build down @ 1:00
    2 - fast @ :50
    2 - easy @ 1:20

    1x200 @ 2:50

    4x50
    2 - bu/bd @ :50
    2 - fast @ :40

    1x100 @ 1:30

    2x50 @ :40 Fast

    Rest 1-2 min

    1x200 for time

    100 easy

    Total: 3300
    Categories
    Swim Workouts
  18. Friday's workout - late post

    by , April 23rd, 2019 at 10:01 AM (Middle Aged Distance)
    Easter weekend got the best of me and I forgot to post this on Friday. It was sort of an IM/recovery swim. Took Saturday, Sunday and Monday off for the holiday, but I'll be back in later today and will post that one this afternoon.

    W/U (800):

    300 swim
    300 k w/ fins
    200 IM drill

    Main (2200)


    4x125 @ 2:00 25k/50d/50s
    200 pull @ 3:00
    4x100 IM @1:35
    200 kick w/ fins @ 3:10 50f/50e
    4x75 IMO k/d/s by 25 @1:20
    200 pull @ 3:00
    4x50 swim IMO @ 1:00
    200 k easy warm down

    Total: 3000
    Categories
    Swim Workouts
  19. Interval Ladders - 4/17/19

    by , April 17th, 2019 at 12:27 PM (Middle Aged Distance)
    Today was one of those days I felt like I needed a long freestyle set, so this one is really just one giant set of 100's. I promise it wasn't as boring as it sounds, and actually went by pretty fast. The warm-up is built in, so take the first 5 100's to stretch out. I went right into each set to keep my heart rate up, but if you want you can rest in between each interval ladder. To figure out your interval, use the 3x100's - set that at your normal aerobic pace and adjust up/down.

    Main (2700):

    5x100 @ 1:30
    4x100 @ 1:25
    3x100 @ 1:20

    4x100 @ 1:25
    3x100 @ 1:20
    2x100 @ 1:15

    3x100 @ 1:20
    2x100 @ 1:15
    1x100 @ 1:10

    300 easy choice

    Total: 3000
    Categories
    Swim Workouts
  20. Monday - 4/15/19

    by , April 16th, 2019 at 10:18 AM (Middle Aged Distance)
    Hey all - I did this yesterday (been behind on my posting). I wanted to get the heart rate up without over-doing it, as I'm still fighting some sort of cold/crud. I may take today off, we'll see how the day goes.

    W/U (900):


    3x200 @ 3:00 - dr/sw by 100
    6x50 k w/ fins @ 1:00 - desc 1-3, 4-6

    Main (2000):

    1x400 @ 5:20 - neg split
    4x100 @ 1:25 pull
    1x300 @ 4:00 neg split
    4x75 @ 1:05 pull
    1x200 @ 2:40 neg split
    4x50 @ :50 pull
    1x100 @ 1:20 neg split
    4x25 @ :30 pull

    Sprint (200):


    8x25 IMO @ :30
    odd - fast (bank rest)
    even - easy

    300 easy kick w/d

    Total: 3400
    Categories
    Swim Workouts
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