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Swim Workouts

  1. Recovery Day - 2/21/19

    by , February 21st, 2019 at 10:14 AM (Middle Aged Distance)
    I've been nursing some shoulder pain this week, so this is my first workout since Sunday. Just some semi-easy split up 500's to get back into things.

    W/U (1000):
    1x500 swim, choice. I did 100 fr, 100 bk, 100 fr, 100 br, 100 fr

    10x50 swim:
    odd - perfect stroke, 6 dolphin kicks off each wall
    even - build

    Main (500):
    5x100 swim @ 1:20

    Set 2 (500):
    4x125 stroke w/fins @ 1:45

    Total: 2,000

    Very short today!
    Categories
    Swim Workouts
  2. IM Madness - 2/18/19

    by , February 19th, 2019 at 12:44 PM (Middle Aged Distance)
    My husband did this workout last week, so I decided to switch up my usual freestyle heavy sets and try for some IM...

    W/U (700):

    300 swim free
    200 drill bk/br by 50
    200 kick w/ fins

    Main (2600):

    4 Rounds:

    IMO By Round:
    1x100 stroke
    1x75 stroke
    1x50 stroke
    1x25 stroke

    *Fl, bk, & fr rounds with fins, breast no fins

    Intervals:
    Fl Round: 100 @ 1:30, 75 @ 1:15, 50 @ 1:00, 25 @ :30
    Bk Round: 100 @ 1:30, 75 @ 1:15, 50 @ 1:00, 25 @ :30
    Br Round: 100 @ 1:45, 75 @ 1:25, 50 @ 1:05, 25 @ :45
    Fr Round: 100 @ 1:15, 75 @ :55, 50 @ :35, 25 @ :20

    4x100 IM @ 1:35 no fins

    100 easy

    Total: 3400
    Categories
    Swim Workouts
  3. Tuesday Morning Late Start - 2/12/19

    by , February 12th, 2019 at 11:23 AM (Middle Aged Distance)
    That morning where you swear your alarm didn't go off...but it did...and you turned it off...

    So this didn't happen at 5am, but, it happened and that's what counts!

    W/U (900):
    300 swim
    300 kick w/ fins
    300 drill IMO w/ fins

    Main (1600):
    4x175 @ 2:30 pull
    4x125 @ 2:00 - IMO w/ extra 50 of each stroke (1 - 50fl,25bk,br,fr, etc)
    4x75 @ 1:15 - desc 1-3, hold 4
    4x25 @ :30 FAST IMO

    100 easy

    Set 2 (400):
    4X{
    1x25 easy @ :30
    1x50 build @ 1:00
    1x25 swim no breath @ :30

    100 easy

    Total: 3100
    Categories
    Swim Workouts
  4. Sunday Funday (Recovery) - 2/10/19

    by , February 11th, 2019 at 10:45 AM (Middle Aged Distance)
    My husband and I took our kids to our local athletic center to swim for fun yesterday and of course I had to get something in while they played.... just a short recovery swim:

    W/U (1000):
    500 swim
    10x50 kick w/ fins @ 1:00 - 3 fr, 2 fly x 2

    Main (1000):
    2X{Set 1 w/o fins, Set 2 w/fins}
    4x75 @ 1:00
    4x25 @ :30 FAST IMO
    100 easy
    Categories
    Swim Workouts
  5. Saturday Morning Swim - 2/9/19

    by , February 11th, 2019 at 10:36 AM (Middle Aged Distance)
    My daughter's team is kind enough to sometimes let parents have the empty lanes during a thin practice, so here was my Saturday morning:

    W/U (700):
    300 swim
    4x100 kick w/ fins @ 1:30

    Main (1800):
    For interval adjustment: ~20-25 sec rest on the 250's, ~20 sec rest on the 150's
    2X{
    2x250 swim @ 3:45, 200 negative split, 50 stroke
    2x150 swim @ 2:20, 100 build by 25, 50 stroke FAST
    4x25 @ :30, odd - FAST stroke, even - recovery


    Set 2 (400):

    1x25 fr @ :30
    1x50, br/fr @ :50
    1x75, bk/br/fr @ 1:15
    1x100 IM @ 1:30
    1x75, bk/br/fr @ 1:15
    1x50, br/fr @ :50
    1x25 fr @ :30

    100 easy

    Total: 3,000
    Categories
    Swim Workouts
  6. Wednesday Afternoon Endurance - 2/6/19

    by , February 6th, 2019 at 03:25 PM (Middle Aged Distance)
    A little endurance set to test myself, this one hurt a bit at the end. For context, I'll put the desired amount of rest (or at least what I was getting) next to intervals for adjustment.

    W/U (1200):
    500 swim
    10x50 swim w/ fins @ :50 - #1,5,10 Fast, 6 dolphin kicks off each wall on all of them
    200 kick w/ fins

    Main (2000):

    10x200:

    #1-3 @ 2:40 (average about 10-15 sec rest - start here and add/remove according to the pattern)
    #4 @ 2:35 (about 5-8 sec rest)
    #5-7 @ 2:40 (rest same as above)
    #8 @ 2:35 (5-8 sec rest)
    #9 @ 2:45 (10-15 sec rest)
    #10 @ 2:30 - all you've got left to make it!

    100 easy

    Total: 3300

    Bonus (450)
    I did one round of this + 75 cool down)

    2x{
    3x50 IMO @ 1:10
    3x25 Free FAST @ :30

    50 easy

    Total w/ Bonus: 3800
    Categories
    Swim Workouts
  7. Short Saturday Swim - 2/2/19

    by , February 6th, 2019 at 10:28 AM (Middle Aged Distance)
    Was fighting a cold this weekend but managed to get a quick 2500 in Saturday morning. A little bit of extra kicking went into warmup to keep my head above water...

    W/U (900):
    300 swim
    8x75 Kick, 1-4 w/ fins @ 1:05, 5-8 w/o fins @ 1:20

    Main (1500):
    4x125 pull @ 1:45
    4x100 IM @ 1:40
    4x75 swim @ 1:15, build by 25
    4x50 swim @ 1:00 w/ fins - 200 pace
    4x25 FAST @ 30 choice

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  8. 1/30/19 - 30 Min Continuous Swim

    by , January 30th, 2019 at 12:14 PM (Middle Aged Distance)
    Wednesday, 1/30/19

    With a late wake-up I had limited time today, so I just went for a 30 minute non-stop swim to see how much I could fit in. I kept a steady aerobic pace, tried not to watch the clock, and focused on perfect stroke.

    Here were my stats:

    30 min swim (all freestyle)
    2200 scy
    Average Stroke Rate: 23 strokes/min
    Average Pace: 1:21/100yrd

    Heart rate was tricky, because the particular model of fitness watch I have disables in swim mode, but my heart rate when I stopped the watch was 144bpm, so I assume I maintained somewhere around there, as I kept a steady pace the whole time. I sometimes forgot how meditative it can be to just keep swimming...
    Categories
    Swim Workouts
  9. All About that Pace

    by , January 26th, 2019 at 01:05 PM (Middle Aged Distance)
    My husband and I did this workout this morning - sort of a tribute to my days as a sprint/mid distance freestyler. Comment if you get a chance to try it!

    Saturday 1/26/19 Workout:
    (Lots of notes as I go, so I'll post the full workout that we did without notes at the very bottom.)

    W/U (1200):

    12x100 choice on descending intervals:
    (We did a mix of swim, IM drill w/ fins, pull, kick)
    2 @ 1:50
    2 @ 1:45
    2 @ 1:40
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25


    Main (1800):
    This set is focusing on pace and distance per stroke. I had my two best events in mind, 100 and 200 free, but you can really modify this to fit what you want to focus on. We did this two times through, one time focusing on 200 pace and the second time on sprinting (100 pace). But I'll post some thoughts/suggestions to modify at the end.
    Round 1: Focusing on 200 Pace
    1x175 @ 2:20 - 100 swim, DPS. 75 @ 200 Pace
    1x125 @ 1:55 - 75 free, 50 stroke choice

    1x150 @ 2:00 - 75 swim, DPS. 75 @ 200 Pace
    1x100 @ 1:40 - 50 free, 50 stroke choice

    1x125 @ 1:40 - 50 swim DPS, 75 @ 200 Pace
    1x75 @ 1:25 - 25 free, 50 stroke choice

    1x100 @ 1:20 - 25 swim DPS, 75 @ 200 Pace
    1x50 @ 1:10 - 50 stroke choice


    Round 2: Focusing on 100 Pace (Sprinting)
    Same distances and intervals as above, but modify the Pace. The stroke part is the same as well, I just didn't post it here to save room.

    175 - 125 swim DPS, 50 @ 100 Pace (FAST)
    (125 free/stroke same as above)
    150 - 100 swim DPS, 50 @ 100 Pace (FAST)
    (100 free/stroke same as above)
    125 - 75 swim DPS, 50 @ 100 Pace (FAST)
    (75 free/stroke same as above)
    100 - 50 swim DPS, 50 @ 100 Pace (FAST)
    (50 stroke same as above)


    As you can see, the pattern is that you'll end up doing a total of 300 @ 200 pace for the first set, and 200 @ 100 Pace for the second set.

    You could, if you feel ambitious add a third set (start with this one and work your way down to 100 pace) with a focus on 500 Pace. It would go something like this:

    175 - 75 swim DPS, 100 @ 500 Pace
    (125 free/stroke combo)
    150 - 50 swim DPS, 100 @ 500 Pace
    (100 free/stroke combo)
    125 - 25 swim DPS, 100 @ 500 Pace
    (75 free/stroke combo)
    100 swim @ 500 Pace
    (50 free/stroke combo)

    As I was swimming this, I was envisioning how a set like this might go in my college days (i.e how my coaches would have taken it to the next level of evil). For example, you could pause in between each round and do a 500, 200, or 100 for time off the block, respective to the set. I could see the sprinters maybe doing 3 rounds of all 100 pace, the distance swimmers leaving the 100 pace out entirely, or some combination of all three.

    The last thing I'll offer is that on the pace portions, you can do a touch turn instead of a flip turn to get a truer time for the 75's or 50's.

    Full workout with no comments, a total of 3100 w/ warm down. Do one set, or both, however you feel in the water! Enjoy!

    W/U (1200):

    12x100 choice on descending intervals:
    (We did a mix of swim, IM drill w/ fins, pull, kick)
    2 @ 1:50
    2 @ 1:45
    2 @ 1:40
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25

    Main Set (1800)

    Round 1: Focusing on 200 Pace

    1x175 @ 2:20 - 100 swim, DPS. 75 @ 200 Pace
    1x125 @ 1:55 - 75 free, 50 stroke choice

    1x150 @ 2:00 - 75 swim, DPS. 75 @ 200 Pace
    1x100 @ 1:40 - 50 free, 50 stroke choice

    1x125 @ 1:40 - 50 swim DPS, 75 @ 200 Pace
    1x75 @ 1:25 - 25 free, 50 stroke choice

    1x100 @ 1:20 - 25 swim DPS, 75 @ 200 Pace
    1x50 @ 1:10 - 50 stroke choice


    Round 2: Focusing on 100 Pace (FAST!)
    1x175 @ 2:20 - 125 swim, DPS. 50 @ 100 Pace
    1x125 @ 1:55 - 75 free, 50 stroke choice

    1x150 @ 2:00 - 100 swim, DPS. 50 @ 100 Pace
    1x100 @ 1:40 - 50 free, 50 stroke choice

    1x125 @ 1:40 - 75 swim DPS, 50 @ 100 Pace
    1x75 @ 1:25 - 25 free, 50 stroke choice

    1x100 @ 1:20 - 50 swim DPS, 50 @ 100 Pace
    1x50 @ 1:10 - 50 stroke choice

    100 easy warm down

    Total: 3100
    Categories
    Swim Workouts
  10. Wednesday 1/23/19 - 3500yrd

    by , January 24th, 2019 at 12:21 PM (Middle Aged Distance)
    A little mid-distance/IM mash-up...

    W/U: (1000)
    300 swim
    200 kick w/ fins
    300 IMO, k/d/s by 25
    200 pull

    Main: (1800)
    3x200 @ 2:40
    3x100 IM @ 1:40
    2x200 @ 2:40
    2x100 IM @ 1:40
    1x200 @ 2:40
    1x100 IM @ 1:40

    100 easy

    Set 2 (500):
    *Focus: DPS, Dolphin kicks off the walls, no breathing out of turns

    10x50 w/ fins & paddles @ :50
    - 6 dolphin kicks off each wall
    - 3 strokes off both walls before a breath

    100 easy

    Total: 3500

    Updated January 24th, 2019 at 01:59 PM by rmjenkins14

    Categories
    Swim Workouts
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