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Swim Workouts

  1. Alex's 1st Day Back

    by , June 16th, 2010 at 07:24 PM (Adventures in Swimming)
    Swam with Sharks SCY
    Coach Alex

    10 Min Warmup

    8 x 75 K/Dr/Swim by 25 :10r

    8 x 50 25 ez / 25 Hard
    25 Hard / 25 Ez
    50 Build
    50 Hard
    Repeat
    All on :50

    100 Swim
    75 Swim
    50 Swim
    25 Swim
    50 EZ
    Descend each swim so last 25 is Hard
    Interval is LIFO (Last in, 1st out)
    Repeat 3x #1 Fly, #2 Back, # 3 Breast

    4 x 25 #1 3 Breaths, #2 2, #3 1, #4 0
    Repeat 3x
    All on :30 except we took an extra 5 before the 0

    200 Warm down

    I swam back on the fly round.
    I could have swam round #2 harder but I was going 2nd, I was catching greg off the 1st wall when I dolphin kicked.
    Oh well next time I go 1st. Then I had to go 1st on breast, my worst stroke. But I gave it a
    solid effort and I actually gained more than 5 secs on the 100. Crazy!! I guess I'll just have to try harder more often.
    Swimming is such a MENTAL sport.
    Going 1st just makes you try harder.
    I think it's good to switch who goes 1st sometimes.
    Some days feel great.
    Some days I feel my age :-)
    Categories
    Swim Workouts
  2. Bad Key Sunday

    by , June 13th, 2010 at 12:53 PM (Adventures in Swimming)
    The gate key I was given for the pool didn't work.
    ARGH!!!! Luckily Sully spotted someone working at the other end of the complex. We got in!!

    There are still 8 lanes of SCY ropes in so
    we decided it would be easier to just swim SCY
    rather than take out all the ropes.

    Susan made the workout today....

    200 SKIPS
    Which means 200 of each Swim, Kick, IM, Pull, Swim

    10 x 100 Odd's Free, Even's Choice (I did back)
    I did them all on 1:30

    8 x 75 K/Dr/Swim by 25 IM order :10r

    10 x 50 on :40
    A little shorter than I like but I made them all.
    I managed to hold :35-:36 on all of them

    200 Warm Down

    Updated June 13th, 2010 at 01:00 PM by Bo Martin

    Categories
    Swim Workouts
  3. Saturday Morning Fun

    by , June 12th, 2010 at 08:34 AM (Adventures in Swimming)
    Coached the Sharks today.
    Outside SCY
    Modified version of one of Onlyfree's workouts.

    Warm Up
    200 Swim
    200 Kick/Swim by 25 (no board please)
    200 Choice

    Set 1
    3 x 100 50 Drill/25 Kick/25 Swim :10 r
    4 x 50 Find your pace for the next set :15 r

    Set 2 (it's a long one)
    800 Swim Every 4th open turns to get your split, start on something even so you can track splits,
    think about when you should be finishing when you push off to start the next 100
    Should be less than 5 seconds break, Try to hold same pace for all 8 100's
    600 Swim Same as 800 but descend by 100's
    400 Swim Every 4th length Stroke
    200 Swim Build by 50's from mod to hard
    Take a Masters Minute between every swim, a little extra before the 200 is ok.

    Set 3
    6 x 50 Kick :15r
    5 x 50 Drill / Swim by 25 :15 r
    4 x 50 Kick :10r
    3 x 50 Drill Swim :10r
    2 x 50 Sprint :30 r
    1 x 50 EZ

    Warm Down

    We found a Coach!!!!
    I can swim with the team more
    Categories
    Swim Workouts
  4. IM Wednesday

    by , June 9th, 2010 at 11:36 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Renee

    200 Swim
    200 Kick

    16x25 4 of each stroke :05 r
    12x50 3 of each Drill, Swim, Build :10 R
    8x75 Fly/Bk/Brst Odd's Kick, Even Build :10 R
    4x100 IM Desc 1-4 go for it on # 4 :20 R

    200 or so Warm Down

    It's hard for me to judge times on this kind of workout. Full fly hurts and I can't kick brst due
    to knee problems. So I drill the fly and use dolphin kick on the breast.
    Categories
    Swim Workouts
  5. Thursday's Fun

    by , June 3rd, 2010 at 08:46 AM (Adventures in Swimming)
    Swam at the Gahanna Y with a couple of friends.
    They called this a Janet Evans Set??

    Everything is on a 1 min per 50 cycle
    300 Swim
    2x250 Kick
    3x200 1st and Last 25 Stroke
    4x150 Pull and Descend
    5x100 Breath 4 and Descend
    6x50 Descend

    100 ez
    50 Sprint Stroke
    100 ez

    Today felt a lot better than yesterday.
    Held 2:40 on the 200's with back as stroke
    the 150's from 2:00 to 1:50
    the 100's from 1:20 to 1:07
    the 50's from :40 to :31
    Last 50 sprint i swam back on :32

    Hope I have some left for tomorrow's swim with
    the Sharks.

    Updated June 3rd, 2010 at 08:56 AM by Bo Martin

    Categories
    Swim Workouts
  6. IM Wednesday

    by , June 2nd, 2010 at 11:37 AM (Adventures in Swimming)
    Swam with Columbus Sharks
    Only a few days left with coach Renee.
    Then I have to coach all workouts till we
    find another coach to split duties. For some
    reason there are not a lot of people wanting
    to coach at 5:45 am :-(

    200 Swim
    100 Kick
    200 Swim (I think)

    Set 1
    Anything ending in 5 is kick, the rest are drill
    10-15 r on everything
    25 Fly
    50 Fly/Bk
    75 Fly/Bk/Br
    100 IM
    100 Free (Swim)
    100 IM
    75 Fly/Bk/Br
    50 Fly/Bk
    25 Fly

    Set 2
    300 IM Build each 75
    225 IM no Free (Work the Turns)
    150 IM 25/50/50/25
    75 IM no free HARD

    Set 3
    4x125 Free Descend on 1:55

    25 Under Water, 25 ez

    Warm Down

    I felt like a LOG today.
    I didn't eat very healthy the last couple of days. It's amazing how much diet effects my
    swimming. Hamburgers, hotdogs, Cake and Ice cream are not good energy food. But I had
    to eat what was leftover from the party with my kids on monday. No sense in wasting food
    and beer :-)
    Categories
    Swim Workouts
  7. Birthday Workout

    by , May 29th, 2010 at 01:06 PM (Adventures in Swimming)
    Swam with Columbus Sharks
    Coach Renee

    10 Min warm up..

    Celebrating my 50th birthday today;
    50 x 50 on :50 (3 lanes did this with me, I think there was 12 of us)
    1-10 drill/swim by 25
    11-20 Swim
    21-29 Ez/Mod/Hard repeat 3x
    30 ez
    31-40 Swim Choice
    41-50 Desc 1-4, Hold #4 for 5-10
    100 ez

    3x300 DPS, every 4th scull or trazan (I did back stroke)

    2 x 100 IM (Fast Lane did 4)
    4 x 75 Desc
    4 x 50 Kick
    4 x 25 Kick HARD

    100 warm down.

    Then the team surprised me with a birthday
    cake at Panera Bread & Coffee Shop. I didn't
    know you could fit 50 candles on a Bundt Cake.
    I thought I was going to need a Fire extinguisher to put them out.

    I Love Swimming!!!!!

    Thanks to Everyone!!
    Categories
    Swim Workouts
  8. Friday Distance Day

    by , May 28th, 2010 at 05:44 PM (Adventures in Swimming)
    Swam with the Columbus Sharks
    Coach Renee
    200 Swim
    8x50 Odd Kick, Even Drill

    2x through this
    600 Every 4th fast :30 or so :-)
    400 Build by 100 :30
    200 Negative Split

    Second set
    8 x 25 10 Dolphin kicks, break out, ez swim
    200 warm down

    1st felt good
    Round 2 different story...
    Left hand numb...
    It's a nerve thing...
    min. rest and a little backstroke and I was fine. Distance swim's have always done this to me.
    I imagine it's a stroke thing. I'm going to try different recovery methods. The only problem is being relaxed while trying different motions.

    Tomorrow I turn 50 so I asked for
    50 x 50 on :50

    Should be fun......
    Categories
    Swim Workouts
  9. Wednessday AM With the Sharks

    by , May 26th, 2010 at 07:03 PM (Adventures in Swimming)
    Swam with Sharks
    Renee Coached (Gonna miss her!!)

    200 Swim
    6x100 25 swim 50 kick 25 swim 10r

    Set 1

    2 times the following
    150 free 50 back
    100 free 100 back
    50 free 150 back
    200 back
    about 15 rest on all
    1 min between sets....
    I had to go 1st on set 1 in the crazy lane.
    Ouch, But I did it, and either Jim C was being lazy or I did really good. Lets hope for I did good.

    Set 2

    4 x 25 stoke count
    3x150 build by 50 hold stroke count
    3x 100 desc hold stroke count

    200 warm down

    Backstroke felt good today.
    Stroke count's I held 11-12 on the 25's
    12-14 on the 150
    12-14 on the 100's

    Updated May 27th, 2010 at 04:10 PM by Bo Martin

    Categories
    Swim Workouts