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Adventures in Swimming

I Coach and swim with the Columbus Sharks
I'll try to post the majority of our workouts for
all to use. You can never get enough variety!!
Here are a couple of links to some of my favorite workouts.

Bo's Favorite's

A bunch of workouts by Kerry O'Brien

  1. Swimming with Sharks

    by , November 14th, 2010 at 07:38 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Erin on Deck

    Warm Up
    5 x 200 SKIPS

    Another 500 or so of Drill/Swim (I forget)

    Main Torture

    4 x 300
    3 x 200
    2 x 100 Back

    3 x 100
    2 x 100 Back

    This is what I remember.
    I set my goal at a 1:20 or less pace on everything.
    On the 300's I went 4:00, 4:01, 3:59, 3:45
    On the 200's 2:40, 2:41, 2:27
    We did the 100's on 1:25, I went 1:14,1:15,1:09

    I got a little more rest because I'm a little faster than the rest of the lane.
    It's a mental thing. If I move up a lane I get very little rest and just get discouraged.
    For me a little extra rest leads to being really happy with my swim's.
    And seeing how I only had 4hr's of sleep, I'm thinking
    I should sleep less more often :-)
    I had to run sound for my son's band Chicsa
    I made it home at 2:45am
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  2. a Couple More Workouts

    by , November 14th, 2010 at 06:50 AM (Adventures in Swimming)
    Coached the Sharks SCY

    Wednesday

    ARGH!!!!!
    Some other team used permanent marker on our white board. It's not pretty!!

    Warm Up:
    4 X (100 Swim / 50 Kick / 50 Drill)

    Set I:
    2 X 250 Auburn IM (Free/Back/Free/Breast/Free)


    Set II:
    SWIM 2 X BROKEN 500
    * 200 (REST 10 SEC); 100(REST 10 SEC); 4 X 50 (REST 10 AFTER EACH 50)
    * Try to hold same Pace throughout
    * Descend the 50's from Pace

    Set III:
    SWIM 4 X (4 X 25 FREE)
    1ST SET: Swim at a "super slow " speed.
    2ND SET: Swim a little faster, but STILL slower than your normal easy 25's.
    3RD SET: At about your normal easy speed.
    4TH SET: Moderate
    Focus on maintaining balance throughout

    Set IV:
    SWIM
    2 x 100 on 1:20
    100 EZ
    2 x 100 on 1:15
    100 EZ
    2 x 100 on 1:10
    100 EZ

    At least another 100 Warm Down


    Friday
    This is a modified version of one of Onlyfree's
    workouts.

    WARM UP

    300 CHOICE

    SET 1
    3 x THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    75 SWIM, Descend by Round, :15r

    SET 2
    10 X 50 1 EZ, 1 HD, 1 EZ, 2 HD, 1 EZ, 3 HD, 1 EZ @ 0 : 50 (~ 12 sec rest)

    SET 3
    4 X THIS SET:
    150 RECOVERY (~ 30 sec rest)
    2 X 100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at 20 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 35 (start at 2 sec rest)
    50 (ADD 5 SEC. EACH ROUND) @ 0 : 40 (start at 7 sec rest)

    Warm Down at least 100

    I got to swim both of these by my self at the Y.
    All of the intervals I use are what I would swim them at.
    I then adjust intervals and length's on a lane basis.
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  3. 3 Weeks without Posting!!!!

    by , November 7th, 2010 at 07:23 AM (Adventures in Swimming)
    It's Sunday Morning, I actually have the extra
    10 min's it takes to post a workout.

    Coaching the Sharks SCY

    Warm Up:
    One of the Usual's
    S-300 K-200 P-200

    Set I:
    Do this 2X, All :10 R
    3 X 25 KICK - EZ-MOD-FAST
    2 X 50 DRILL/SWIM
    3 X 75 SWIM - DESCEND 1-3

    Set II:
    PULL 4 X 125 (:10-:15r)
    1ST 75 - WORK DISTANCE PER STROKE
    LAST 50 - Build

    Set III:
    Do this 2X
    SWIM 1 X 200 @ 2:40 (:15r)
    KICK 4 X 25 (:10r)
    SWIM 2 X 100 @ 1:15 (:05r)
    SWIM 100 EZ
    Try to keep the set continuous
    Take a Master's min between repeats

    Warm Down:
    100 EZ Swim/Drill
    TOTAL 3,300

    I've actually been swimming regular these past few weeks. At least 4 days a week.
    Only 1 with the team (Which I prefer). I've been swimming at the Y and the water is WAY TO WARM!!!!
    I have no energy left after about 30 min. Saturday I got to swim with the team and it felt great.
    I was able to hold my times down at least 4 sec's a hundred and didn't feel drained, I felt tired but not drained.
    The team practices at a High School pool that is right around 79 deg.
    A little cool when you hit it, but just right for working out.

    Enough Chat, Get back in the Pool!!!
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  4. Must keep up on Posting

    by , October 21st, 2010 at 06:38 AM (Adventures in Swimming)
    I've been busy with work. Haven't had time to post. Let's get it Started in here (I love that song)

    Coached the Sharks SCY

    Monday
    Warm Up:
    S-300 K-200 P-200

    Set I:
    SWIM 6 X 50 @ MODERATE INTERVAL
    1ST 25 AT (-4) STROKE COUNT: Lots of kicking and balancing
    between strokes
    2ND 25 AT (-2) STROKE COUNT: Less kicking and balancing, but
    still using a long stroke

    Set II:
    1 X 600 SWIM: Maintain long/balanced stroke with extended
    streamlines off walls
    6 x 25 PULL: Focus on one aspect of your stroke that needs
    attention
    1 x 500 PULL: Maintain that focus as you negative split 500
    6 X 25 SWIM: Focus on maintaining low stroke count
    1 X 400 BROKEN SWIM: Take 10 sec break at each 100; Maintain same
    pace on 100's; Maintain same stroke count

    Set III:
    1 X 400: 75 KICK EZ / 25 SWIM EZ
    TOTAL 3,200


    Wednesday
    Warm up

    100 Swim, 50 Kick, 50 Drill
    Repeat 4x

    Set I:

    SWIM 6 X 50 FREE:
    1@ :50
    2@ :45
    3@ :40
    8 X 25 Choice @ :30

    Set II:

    SWIM 3 X 50 FREE @ :40
    1 X 25 EZ @ :40
    1 X 50 CHOICE @ RACE PACE @ :60
    1 X 25 EZ

    3 X 50 FREE same as above
    2 X 25 EZ
    2 X 50 CHOICE
    2 X 25 EZ

    3 X 50 FREE Same as above
    3 X 25 EZ
    3 X 50 CHOICE
    3 X 25 EZ

    Set III
    4 X 150: ALT 50 KICK/50 SWIM/25 KICK/25 SWIM
    50 Kick and 25 swim is fast, rest is ez

    4 x 100 EZ, Long streamlines off walls
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  5. Back to Coaching

    by , October 13th, 2010 at 08:37 PM (Adventures in Swimming)
    I'll be coaching 3 days a week now.
    We found a coach for our Saturday workouts.
    So I get to swim one day with the team.

    Coached the Sharks
    I swam this after work.

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    Set 1
    25 Kick :05r
    25 Drill :05r
    25 Build :05r
    Repeat 4 times

    Set 2
    All Swim
    1 x 400
    2 x 200
    4 x 100
    8 x 50

    All of these swims are to be set on a base
    of about 5-7 secs rest for a 50 so.... if you can
    swim a 50 on about :35 use :40 (I used :45)

    400 on 5:20
    200's on 2:40
    100's on 1:20
    50's on :40

    16 x 25 on a ez interval..
    odd ez, even build to sprint

    200 Warm down

    One lane even did the 25's on :20
    I love it when they make it harder than
    what I give them.

    I swam at the Y after work.
    I had the pool to myself for about 40 min. then the
    y's swim team had practice.
    I think they had at least 6 swimmers in a lane.
    It was like open water swimming :-)
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  6. No Breath this week

    by , October 7th, 2010 at 08:15 PM (Adventures in Swimming)
    We cleaned our barns last weekend.
    What a dusty nightmare. I made the mistake
    of not using a mask. I am an Idiot!!

    Swam Monday and Wednesday.

    I really don't recall monday because I only
    made it through 1/2 of each practice.

    Coaching on Friday..

    Warm Up
    3 x (100 Swim, 50 Kick, 50 Drill)
    200 Pull

    Set 1
    10 x 50

    1-3 Descend Intervals so.. :50/:45/:40
    4-6 Descend Time on :45
    7-9 Descend Stroke and Time
    100 EZ

    Set 2
    Repeat entire set 5 times
    50 on :35
    25 Ez :10r
    25 Sprint
    100 EZ
    1 min rest

    or
    3 x 500 Descend 1 Min rest

    Set 3
    18 x 25 2 sets of 1 fast / 1 ez
    2 sets of 1 fast / 2 ez
    2 sets of 1 fast / 3 ez

    or
    Pull 300 ez
    200 EZ

    This can be a sprint or distance set.
    Each lane can choose.

    I like to experiment and see what the team will pick.
    It's still hard to keep mixing it up even with all of the
    resources I have.

    I Swim for Fun :-)

    Updated October 8th, 2010 at 10:58 AM by Bo Martin

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  7. Good day Back in the water

    by , October 2nd, 2010 at 05:48 PM (Adventures in Swimming)
    Friday felt GREAT.
    I let the medicine i'm on wear off and didn't
    take any in the morning.

    Coached the Sharks.

    I was a bundle of energy waiting to explode.

    I haven't felt like this in a while.

    Warm up
    300 S, 200 K, 200 Pull

    SWIM 6 X 25 FREE
    Use an interval that will give you no more than 10 sec. rest
    -Establish and maintain a low stroke count

    SWIM 3 X 50 FREE
    Maintain the best pace you can at the stroke count you set on the 25's
    - Short rest interval of 10 sec.

    SWIM 6 X 25 FREE - Maintain same stroke as above
    - Same interval

    SWIM 2 X 75 FREE - Same pace and stroke count as 3 x 50

    SWIM 6 X 25 FREE - Same as above

    SWIM 1 X 150 FREE- Same stroke count and pace as 2 x 75
    100 EZ

    PULL 4 X 150 @ MODERATE INTERVAL, DESCEND 1-4

    SWIM 1 X 100 @ VERY FAST INTERVAL
    2 X 75 @ SAME INTERVAL
    3 X 50 @ SAME INTERVAL, DESCEND 1-3

    200-300 Warm down

    I got to swim this right after I coached.
    I took the day off.

    I wish I could do that more often.
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  8. Need a new Coach Monday

    by , September 27th, 2010 at 04:04 PM (Adventures in Swimming)
    Tried to swim with The Sharks SCY
    Coach Alex

    I tried to swim today.
    I'm still feeling the effects of the drugs from last
    thursday's fun.
    I made it about 20 min.

    Then Alex tells me he stay till we find another coach.
    College and being on the OSU Marching Band is just
    eating up tooooo much time and he'd rather be sleeping in.
    I understand completely. At least he told in person rather than a text message.
    Now comes the fun of finding another good coach.

    Here's what we swam.

    400 Swim 50 Free/50 Back or what ever
    4 x 50 Drill
    2 x100 IM

    15 Min Swim
    4 x 50 Drill
    15 Min Swim

    Like I said I made to about 5 min of the 1st 15 min swim. Felt SLEEPY!!

    Maybe Wednesday will be better.
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  9. Busy Week

    by , September 24th, 2010 at 02:57 PM (Adventures in Swimming)
    Coached the Sharks last Saturday
    Swam on Monday, Wednesday, and Thursday
    I swam the Dennis set on Thursday.

    Thought I ate something bad yesterday..

    So I end up at the ER having the worst pain I've
    ever experienced in my life.
    Conclusion.......

    Kidney stones are PAINFUL!!!!
    I'm pretty sure there was something inside of
    me trying to get out.

    All seems better now. Of course the percocet's
    help a lot :-)
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  10. Dennis Set

    by , September 18th, 2010 at 01:00 PM (Adventures in Swimming)
    Coached the Sharks (SCY)

    Set inspired by Dennis

    300 Choice
    8 x 50 Odd's Kick, Even Drill :10r
    4 x 50 Descend :10-:15r on #1

    300 Swim or Pull
    6 x 50 on :50

    200 Swim
    8 x 50 on :45

    100 Swim
    10 x 50 on :40

    The 50 interval is for the fastest lane
    Maybe a lane down from them too, Push it a little :-), I know you can do it!!

    200 Kick/ EZ swim or drill by 50

    If you want more, do a couple of
    25 No Breather, 25 EZ
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  11. EZ Thursday

    by , September 16th, 2010 at 06:25 PM (Adventures in Swimming)
    At least that was my intent.

    Swam at the Y

    A couple of swimming friends showed up.
    So we did a little racing.

    400 Swim
    Talk for 10 min or so when Denny and Tom showed up.

    200 Swim
    4 x 100 on 1:45 Lot's of rest descend from mod to hard

    300 swam as 50 Swim / 50 Kick
    3 x 100 on 1:45 EZ, MOD, HARD

    200 Pull
    2 x 100 on 1:45 Mod, Really HARD!!

    I was going to warm down here and Denny says
    One more Hard!

    Argh!!! I just gave it all on the last one.

    Oh well, One more!!!
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  12. Wednesday Weird IM Day

    by , September 16th, 2010 at 05:05 PM (Adventures in Swimming)
    Swam with the Sharks
    Coach Alex

    6 x 100 as 50 Swim/50 Drill :15 or so rest

    8 x 50 (I think)

    4 Time Through this

    4 x 100 each set swam as 25 of each

    FLY fly fly fly
    fly BK fly fly
    fly fly BR fly
    fly fly fly FR
    100 ez

    Round 2

    FLY bk bk bk
    bk BK bk bk
    bk bk BR bk
    bk bk bk FR
    100 ez

    round 3 = breast
    round 4 = free

    I swam back instead of the fly
    every where.

    Warm Down....

    Some did all of the fly, some did free,
    this is Masters :-)
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  13. Monday Swim

    by , September 13th, 2010 at 07:14 PM (Adventures in Swimming)
    Swam with the Sharks (SCY)
    Coach Alex

    200 SKPS

    8 x 75 IM Rotate :15 or so Rest

    8 x 100 on a interval that will only give
    you 5 secs rest on a good hard pace.

    We did them on 1:20 Lane next to us did them
    on 1:15 (Ouch)

    8 x 50

    Odd Kick, Even drill/Swim :10r

    4 x 200 We only had time for 2 (Yeah!!)
    I tried for a 2:40 on the 1st one I did 2:39
    I tried for anything faster than that on #2 and went 2:30
    Warm Down

    I was a little tired after that workout for breakfast.
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  14. Finaly I get time to post

    by , September 10th, 2010 at 04:10 PM (Adventures in Swimming)
    Swam a few times the last week.

    Coached the Sharks Today
    Swam the workout after work today.

    30 x 100

    1-4 Swim, :05r

    5-8 50 Kick / 50 Drill :10r

    9-12 IM or Choice Stroke :15r

    Now it gets hard

    13-20 or 8 x 100
    ODD's 100 HARD!! Get Time, No Rest
    Even's 100 Active Recovery :20 or so rest

    21-26 or 6 x 100
    Odd's Kick, Build to FAST
    Even's Active Recovery Swim :20 or so rest

    27-30 Pull, no rest

    Warm Down

    Now I'm going to mow my lawn.
    I hate mowing. I'd rather be swimming.
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  15. All Out Wednesday

    by , September 1st, 2010 at 07:17 PM (Adventures in Swimming)
    Swam with the Sharks
    Coach Alex

    200 SKPS

    8 x 75 IM Rotate :10r

    8 x 25 Vsprints :05r or so

    6 x 100 all out on 6 min...

    Warm down

    No one actually made 6

    Fast lane did 5
    Most got in 4..

    My lane did 3 free 2 backstroke (I only did 4)

    My third turn on #4 I thought Streamline, Dolphin Kick
    My body responded, No get AIR instead.
    I should have swam back earlier.
    But then I wouldn't have had 3 good free swims.
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  16. Short Stuff Monday

    by , August 31st, 2010 at 05:14 PM (Adventures in Swimming)
    Coached the Sharks SCY
    Swam this workout after work.

    Warmup
    S-300 K-200 P-200

    Set I:

    PULL 4 X 125 @ MODERATE INTERVAL
    1ST 75- WORK DISTANCE PER STROKE
    LAST 50- BUILD UP SPEED WITHOUT SHORTENING STROKE

    Set II:

    SWIM 8 X 25 @ EZ INT.
    ODD-STROKE DRILL (CHOICE)
    EVEN-SWIM

    Set III:
    FPSO= Fastest Possible Sendoff (Around :05r)
    So say you swim a :35 interval 1=:40, +15 = :55
    SWIM 18 X 50
    • 4 @ FPSO/ 3 @ +15 (DESCEND 1-3)
    • 3 @ FPSO/ 3 @ +15 (DESCEND 1-3)
    • 2 @ FPSO/ 3 @ +15 (DESCEND 1-3)

    100 EZ
    * FAST INTERVAL 50's ARE FREESTYLE
    * +15 INTERVAL 50's ARE YOUR CHOICE

    Set IV:

    Do this 4x

    • 50 Kick :05r
    • 50 Swim ez :05r
    • 25 Kick Fast :05r
    • 25 Swim Fast :30r


    Warm Down

    200 25 STROKE DRILL /25 SWIM EZ
    TOTAL 3,200
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  17. Last LCM Workout of the Summer

    by , August 29th, 2010 at 09:02 PM (Adventures in Swimming)
    Swam last LCM of the summer today with the Sharks.
    Unless they keep the pool open (Doubtful)

    Lots of guest swimmers today, around 10
    It's an administration nightmare to take
    care of by myself with that many guest.
    But oh well. Somebody's got to do it!

    Put LCM Lane lines in. (4)
    300 Swim, 200 Kick, 200 Pull (Again)
    8 x 50 IM order twice :10 or so rest
    4 x 100 Descend :15r
    2 x 200 Choice
    4 x 100 Descend again
    8 x 50 Choice

    Warm down choice.
    Take LCM Lane lines out.

    I felt like a turtle today.
    It was just hard to get moving.
    The water was a bit on the cold side due to
    a few nights of temps in the 50's
    So that may have been it.
    At least that what I'd like it to be :-)
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  18. Next to Last Saturday Outside

    by , August 29th, 2010 at 09:00 PM (Adventures in Swimming)
    I really enjoy swimming outside. It just
    seems like there is more fresh air than in a natatorium.

    Coached the Sharks SCY, 90 Min

    Warm up
    300 Swim, 200 Kick, 200 Pull

    Then the fun begins:

    8 X 25 ODD DRILL, EVEN SWIM :10 R
    7 X 50 BUILD TO 80% ON EACH ONE :15 R
    6 X 75 25 EZ / 30 HARD~WORK TURN / 20 EZ :15 R
    5 X 100 BUILD BY 25, MAINTAIN TIME FOR ALL :15R
    4 X 125 DESCEND :20R
    3 X 150 BACK/BREAST/FREE BY 50 :20 R
    2 X 175 DPS / PULL IF YOU WANT TO :20 R / 2:00 R
    1 X 200 BUILD FROM HARD TO PAINFULL

    That was 3000 if you did it all

    10 X 50 ODDS THINK FORWARD AND STRONG CATCH
    EVENS SWIM ALL ON :20R +/-
    1 X 300 25 Kick / 25 Swim

    Warm down....
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  19. Sprint Day

    by , August 26th, 2010 at 07:56 PM (Adventures in Swimming)
    Swam with the Sharks
    Coach Alex

    4 x 200 SKPS

    10 x 50

    Something Else here

    then 4 x through this

    3 x 100 Pace Short rest :05 or so
    1 x 50 ez
    1 x 50 Sprint
    1 Min between repeats

    Warm Down

    We did the 100's on 1:20
    I don't have a lot of sprint in me.
    But I did do the 50's fast and HARD

    I tried to work the 100's also.

    Good set. I felt really good today.
    I've been using the Star Paddles and I really
    like them!!
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  20. Sunday and Monday

    by , August 24th, 2010 at 07:16 PM (Adventures in Swimming)
    Sunday swam with the Sharks LCM

    Had about 15 people at the pool.
    9 from the New Albany Masters.
    Their pool is shutdown for maintenance, so we
    offered to let them swim at our workouts till
    it's open.

    10 Min Warmup (I was busy, got about 2 min)
    4 x 50 I think

    100
    200
    400
    200
    100

    All Swim, all :15r or so.

    I forget what else.

    Monday Coached the Sharks
    Swam a modified version of coach [ame="http://www.usms.org/forums/showthread.php?t=17384"]kopies[/ame]
    Practice 1

    I swam last fridays workout after work.
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