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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. Saturday For Real

    by , August 22nd, 2010 at 04:56 PM (Adventures in Swimming)
    Swam With the Sharks SCY

    This is straight form Alex's word doc

    10 min warm up on own
    8 x 75 Kick drill swim 1:30/1:40
    4 x 50 build :50/1:00

    4 x 25 A.O.S. :20/:25/:30
    100 E.Z. 30 sec rest.

    1 x 50 A.O.S. :40/:45/:55
    3 x 25 A.O.S. :20/:25/:30
    125 E.Z. 30 sec rest.

    2 x 50 A.O.S. :40/:45/:55
    2 x 25 A.O.S. :20/:25/:30
    150 E.Z. 30 sec rest.

    3 x 50 A.O.S. :40/:45/:55
    1 x 25 A.O.S. :20/:25/:30
    175 E.Z. 30 sec rest.

    4 x 50 A.O.S. :40/:45/:55
    200 E.Z

    2 x 50 E.Z. 1:00/1:10

    1 x 75 A.O.S. :55/100/1:20
    3 x 50 A.O.S. :40/:45/:55
    225 E.Z. 30 sec rest

    2 x 75 A.O.S. :55/100/1:20
    2 x 50 A.O.S. :40/:45/:55
    250 E.Z. 30 sec rest

    3 x 75 A.O.S. :55/100/1:20
    1 x 50 A.O.S. :40/:45/:55
    275 E.Z. 30 sec rest

    4 x 75 A.O.S. :55/100/1:20
    300 E.Z. 30 sec rest

    100 E.Z.

    3 x 200 on 2:30

    200 cool down

    I don't remember what A.O.S means, all I know is that all of the 25's, 50's, 75 etc were Fast Pace with short rest.

    Of course I got in almost 15 min late after taking care of admin things.

    Good workout.
    It was good to set a goal and hold it for (almost) all of
    the fast pace swim's.
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  2. Friday Coach / Saturday Swim

    by , August 21st, 2010 at 07:16 PM (Adventures in Swimming)
    Friday Coached the Sharks SCY
    Saturday Swam with Sharks
    Coach Alex

    Friday
    A modified version of something I found in the forums.
    500 Choice
    5 x 100 ~ Odds 50 K/50 Swim ~ Evens 50 DR/50 Swim

    400 Pull Negative Split (Try for even Pace on each 200)
    4 x 100 Descend: interval that gives you :10r on #1

    300 Swim or Pull
    3 x 100 Descend: interval that gives you :15r on #1

    200 Kick
    2 x 100 Warning! don't forget to save up for the last one.

    100 EZ Swim
    1 x 100 ALL OUT (I love these ones)

    200 or so Warm Down

    I'll add Saturday Later

    It's Later:

    I'll make it separate, It's long!

    Updated August 22nd, 2010 at 04:51 PM by Bo Martin (Add Saturday Workout)

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  3. 2nd Day this week!!

    by , August 18th, 2010 at 06:24 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Alex

    400 Swum as 50 free/50 back

    6 x 100 Descend pick interval for :20r

    400 Pull
    200 Reverse IM
    2 x 200 Fast Pace ( tried to drop 10 sec on # 2, managed to drop 8)
    100 Ez
    200 Reverse IM
    I think we rested more than we were supposed to between swims.
    There were 4 in the lane today and we tend to talk sometimes instead of swim

    4 x 100 Kick ~ Even FAST / Odd Stroke

    Warm Down

    I tried to drop my normal 100 pace by 2 or 3 seconds. I did it on the 400 and 200's :-)
    I wanted to kick a 1:30 for a 100 but went a 1:34, Gotta work those turns harder!!
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  4. MUST swim more this week

    by , August 17th, 2010 at 03:47 PM (Adventures in Swimming)
    Coached the Sharks SCY

    Last week I only got to swim one day.
    Stared out better this week.

    I swam last friday's workout after work

    300 swim, 200 Kick, 200 pull

    1 x 400 ~ 50 Glide, 50 Smooth

    12 x 50
    1-4 25 Drill/25 Swim :all on :50
    5-8 Even Pace
    9-12 Descend

    1 x 100 FAST
    1 x 100 EZ

    1 x 400 Pull, Build by 100

    12 x 50
    25 drill / 25 back
    2 x 50 Hard Pace Back
    1 x 50 Smooth EZ Free

    1 x 100 Fast Kick
    1 x 100 Ez swim

    4 x 50 Warm down

    The Sharks Swam this
    Intervals are for the crazy lane

    300 swim

    2 x 100 ~ 25 Drill / 75 Build
    4 x 75 ~ 25 Kick / 50 Swim
    6 x 50 ~ Descend 1-3, 4-6
    All about :15 rest

    3 x 200 Desc 2:40
    3 x 50 Kick Recovery :10r
    3 x 150 Desc 2:10
    3 x 50 Kick Recovery :10r
    3 x 100 Desc 1:25
    3 x 50 Kick Recovery :10r
    3 x 50 Desc :40

    Warm Down

    I love too see 2 lanes racing on the last one of every descend.
    on the 200's they went from 2:20 down to 2:08
    Not sure on the 150's I has helping others
    100's from 1:05 to :59

    Last friday's practice I saw a couple of best swim's from a few of our swimmers.
    One in particular whom could barely make 1:45
    for a 100 when he started can now do a 1:17.
    AWESOME!!!!!
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  5. Finaly got to swim Today

    by , August 12th, 2010 at 08:48 PM (Adventures in Swimming)
    Busy Busy Week

    Coached the Sharks on Monday

    Haven't been able to swim till today.

    300 Swim
    200 Kick
    200 Pull

    300 swum as 50 ez, 25 Build, 25 Hard

    3 x 50 fast interval for around :05r - :07r
    2 x 25 ez Nice easy pausing open turn
    1 x 50 Choice HARD
    50 ez

    4 x 50 Same as above
    3 x 25
    1 x 75
    50 ez

    5 x 50 Same as above
    4 x 25
    1 x 100 Go for it on this one
    100 ez

    400 Pull, recovery swim
    300 Kick/swim x 50

    200 Swim Try to put 4 of your 50's we did earlier together.

    100 Ez

    Warm down more if you want

    I feel so much better after I swim.
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  6. Weekend Swim

    by , August 8th, 2010 at 03:15 PM (Adventures in Swimming)
    Swam with the Sharks on Saturday.
    Coach Alex

    10 Min Warmup

    8 x 50 choice on :60

    2 x 30 min swim (Yikes)

    Warm Down

    I was late starting and Early leaving.
    Busy Busy Saturday!!

    I made 2150 on the 1st 30 min.
    At least that's what my watch counted.
    I have no idea. It always right on on all other
    swims so I guess it was right.

    Sunday Morning (LCM)

    Take out SCY lane lines, Put in LCM lane lines
    4 x 200 Choice is what I did

    Repeat 3x
    100 on 1:40 (:10r)
    200 on 3:20 (:20r)

    10 x 50 on 1 min (Everyone did these together)

    Warm down
    Take out LCM lane lines, Put in SCY lane lines
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  7. A different Kind of Suit

    by , August 7th, 2010 at 08:12 AM (Adventures in Swimming)
    Wedding Pic

    I just have to share a picture
    of me walking my Baby Girl Down the aisle.
    I'm not used to wearing this kind of Suit.
    I much prefer my Speedo Training Suit.

    Now If I can get my daughter swimming.
    I got her at the pool one day and she
    was keeping up with me kicking.
    It's a blessing and a curse to have to
    wear 4e shoes! And her feet are just
    like mine. Poor Girl!!

    Updated August 8th, 2010 at 08:11 PM by Bo Martin (Link Didn't work)

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  8. I Need to Vent

    by , August 5th, 2010 at 03:52 PM (Adventures in Swimming)
    What a day.
    It started with a good swim at least.

    Great Day #1
    Then a call from my buddy at the TV repair Shop
    Well, It will be around $420 to possibly fix your TV.
    I have a computer repair business so I know what Possibly means.
    I paid $170 for it 2 years ago. and a new one is $499 now.
    Looks like I buy a new one.

    Great Day # 2
    I'm being sued for a auto accident that was not my fault!!! Argh!!!!!!!!!!!!!

    Great Day # 3
    I get home from work and a HUGE tree had fallen on my house during a storm.

    So what Did I do? I had a couple of drinks!
    Played some guitar real loud while I watched
    nationals on my computer.
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  9. Wednesday's Splish Splash

    by , August 4th, 2010 at 08:29 PM (Adventures in Swimming)
    Swam with the Sharks.

    Coach Alex

    4 x 200 S/K/P/S

    8 x 75 IM Rotate :10:r

    Do the Following 2 x

    150 Swim Descend to Sprint on the 25
    100 Swim
    75 Swim
    50 Swim
    25 Swim
    100 EZ

    Round 1 Stroke, Round 2 Free
    We did it LIFO (Last one in, First one out)

    2 x 100 Hard Pace, :05 r

    Warm down

    The stroke option worked well for Norm and I,
    we swam back, the rest of the lane did breast.

    My Knee felt good today.

    One of our team mates son(Adam Ritter) is swimming in the Conoco Nationals this week.

    He swam next to Phelps today in the 200 free.
    Awesome!!!!
    He swam a 1:51 for LCM. I'd take that any day!!
    He was entered at 1:47 so he didn't really have a great
    swim. But that's ok. He's there!!!
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  10. Shark Week

    by , August 3rd, 2010 at 07:22 PM (Adventures in Swimming)
    Coached the Sharks SCY

    Warm Up:

    300 SWIM
    100 KICK
    200 PULL
    600/600

    SET 1
    REPEAT 6X
    1 X 50 25 STROKE DRILL / 25 SWIM :10 R
    1 X 75 25 STROKE DRILL / 50 SWIM :10 R
    1-3 ~ 50 SWIM IS FREE DESC
    4-6 ~ 50 SWIM IS SPECIALTY: DESC
    750/1350

    SET 2 PACE SET
    3 X 300
    1) SWIM :30 R
    2) BROKEN :15 @ 150 :30 R
    3) BROKEN :10 @ EACH 100

    900/2250

    SET 3 REPEAT 3X al :15r
    1 X 100 KICK SOLID EFFORT!!
    1 X 25 KICK SPRINT
    1 X 75 SWIM EZ
    600/2850

    SET 4
    3 X 100
    1-2 HARD Rest :30
    3 GO FOR IT

    300/3150


    WARM DOWN
    ?? X 50 EZ WARM DOWN

    I didn't swim today, I'm giving the knee a couple of days off.
    It's hard for me to get in the water and not give
    a good effort at least part of the time.
    I tend to forget that I'm injured.
    I swam 5 days last week, so I guess that makes up for it.
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  11. LCM Sunday

    by , August 3rd, 2010 at 07:11 PM (Adventures in Swimming)
    Swam with the Sharks LCM

    Susan made up the workout (THANKS!!)

    4 x 200 Swim/IM/Pull/Swim

    4 x 50 IM Order :10r (or Free/Back/Breast/Free)

    10 x 100 even pace, we did them on 1:40

    200 IM, LEGAL FLY (I actually made it)

    I think we did some 50's kick
    and then warmed down.
    Plus putting in and taking out the lane lines.

    I'm beginning to like LCM
    Too bad we only have 4 workouts left before the pool closes.
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  12. 500 Saturday

    by , July 31st, 2010 at 06:43 PM (Adventures in Swimming)
    Coached the Sharks SCY

    But we only had 10 swimmers show up and since we had a guard,
    everyone insisted I swim. Who am I to argue?

    Warm Up: 500 DAY / TAKE YOUR PICK OF SETS AFTER # 2
    500 AS
    200 SWIM
    100 KICK
    200 SWIM

    SET 1
    20 X 25 5X K/DR/DR/SWIM
    IM ORDER, CHOICE ON ROUND 5 :05 R

    SET 2
    10 X 50 ODDS GLIDE/EVEN DESC :10 R

    SET 3
    5 X 100 EVEN PACE :15 R

    SET 4
    4 X 125 ODD STROKE/EVEN FREE 20: R

    SET 5
    2 X 250 BUILD BY 50 # 2 DROP 5 SEC :25 R

    SET 6
    1 X 500 PULL DPS

    SET 7
    2 X 250 BC 3/5 BY 50 :25 R

    SET 8
    5 X 100 1-3 EVEN PACE 4-5 DESC :20 R

    SET 9
    10 X 50 1-3 :45 / 4-6 :50 / 8-9 :55 / 10 ??

    5000 IF YOU DO THEM ALL

    Had one swimmer do 12 set's (OUCH!!)
    I made 4000 after getting everyone else started.
    Felt good today. I'm glad I got to swim.
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  13. Lets hit Bo While he Swim's Friday

    by , July 30th, 2010 at 09:28 PM (Adventures in Swimming)
    OUCH!!!
    I got hit at least 4 times today. 2 of them I know were not my fault.
    I got hit by a backstroker underwater in the fast lane twice. The second
    time he actually pulled my suit down a couple of inches. Good thing I had it tied good.

    Swam with the Sharks SCY
    Coach Alex

    4 x 200 S/K/P/S

    8 x 75 Rotating IM :10r

    2 x 200 :20r
    2 x 50 ez
    3 x 150 :20r
    2 x 50 ez
    4 x 100 :15r
    2 x 50 ez
    I warmed down here

    The fast lane did
    5 x 50 :10r
    2 x 50 ez
    The also did the 100's on 1:10 (OUCH!!)
    I made the last of our 4 on 1:09

    Then when I got home I hurt my knee getting out of the truck.
    I guess I'll be wearing a brace for a week or 2.
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  14. Wednesday IM

    by , July 28th, 2010 at 06:43 PM (Adventures in Swimming)
    Swam with the Sharks SCY

    Coach Alex

    4 x 200 S/K/P/S

    8 x 100 1-4 50 dr/50 swim
    5-8 Descend :10r

    4 x 200 IM all :20r
    100 EZ
    2 x 200 IM
    2 x 100 IM
    200 Warm down

    I swam back instead of the fly on everything.

    Then after 3 hours in the office I had
    to work outside. 96 Degrees, sunny, humid, no wind where I was.
    I love my job (Land Surveyor) But I hate the heat.
    I'd rather have it 10 degree's than 90+
    Of course those that work with me don't quite agree
    on my temperature tolerance.
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  15. 2 Swim Monday

    by , July 26th, 2010 at 08:46 PM (Adventures in Swimming)
    I swam with the Sharks this morning SCY

    I swam by myself after work. SCY

    Coach Alex w/sharks

    400 Warmup 50 free/50 back

    8 x 75 K/D/Swim Choice :10r

    8 x 100 Even Pace (I held pace for 6 then descended) :10-15r
    100 ez
    4 x 200 Pace again (I descended from pace)
    50 ez
    2 x 400 (We only did one)

    I think the crazy fast guys did both and then some..

    100 Warm Down

    3250 yds

    Then after work

    200 Swim
    2 x 100 Kick
    10 x 50 desc by sets of 2
    6 x 100 Even Free, Odd's back
    200 pull (Tried pull buoy again, didn't like it this time)
    3 x 100 Even ez pace. warmed down on the last one

    2100 Yds

    I did 5350 Today, The after work was just relaxing.
    I need to start every week like this.
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  16. Swimming in The Rain

    by , July 25th, 2010 at 04:17 PM (Adventures in Swimming)
    Swam with the sharks LCM

    Made it up as we went.

    300 Warm up

    4 x 200 Descend on 3:30

    6 x 50 Kick :10r

    8 x 100 Odd's Descend, Even's Pace on 1:45

    It started raining at the end of the 7th 100
    Then it started pouring!!!!
    It was kind of neat swimming during a rain like that.
    We decided to call it after about 10 min's of solid rain.
    The guard never left her chair.
    She was looking for lightning in the distance.
    As we were finishing up putting the lane lines back in we heard thunder.
    Good time to clear the pool!!
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  17. Freeway Parking Lot

    by , July 24th, 2010 at 01:28 PM (Adventures in Swimming)
    Argh!!!!!
    My 15 min. drive to the pool took 1.5 hours.
    Nothing like closing down 3 lanes of 4 lane
    highway for a weekend paving project.
    Then closing the exit rams so I had to drive
    5 miles past my normal exit.

    Coach Alex

    I still got 45 min's of swimming in.

    The team was doing a set of 15 or so 100's
    So i swam about 500 warmup

    6x100 Kick :10r

    3 x (10 x 25 on :25)
    Round 1 Work Breakout
    Round 2 Work Finish
    Round 3/2/1/0 Breaths by 25

    4x75 k/dr/swim by 25 IM order :10r

    Work on turns...

    Alex really helped some swimmers with turns.
    It's awesome seeing normal open turn swimmers
    trying flip turns!!!

    Great Job Coach!!!!
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  18. Official Slacker Week

    by , July 22nd, 2010 at 02:23 PM (Adventures in Swimming)
    I miss 2 days in a row and I feel like I'm slacking.
    I got up this morning and I felt tired.
    I made the decision to go swim before I started work.
    I'm working at home today so I can work whenever I want.

    I swam a modified version of one of
    [ame="http://www.usms.org/forums/showthread.php?t=17188"]coachkopie's[/ame] workouts.

    Thanks Coach!!!!

    I basically swam practice I

    I actually used a pull buoy for a change. They had some kiefer Pull buoy's on deck.
    I liked it. I have to try it again to make sure.
    Right now, I'd buy one.

    I swam back instead of fly/breast on a couple

    Felt Great!

    I definitely feel a difference when I workout in the morning.
    I have more energy.

    Sharks will be swimming this Friday
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  19. Key Malfunction Monday

    by , July 19th, 2010 at 04:27 PM (Adventures in Swimming)
    Lightning must have messed the computers up at the pool. Our pass key's failed to work.
    And of course about 15 people had showed up and
    1 new swimmer.

    So I went to the Y and swam by myself for about
    40 min...

    Warm Up
    300 Swim
    200 Kick
    200 Pull

    3 x 100 Descend
    Did this 3x
    Started each set a little faster than the last.
    :20r on all....

    Warm down 200 or so..
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  20. Hangover Saturday

    by , July 19th, 2010 at 04:03 PM (Adventures in Swimming)
    I'll admit, I drank a little tooooo much
    friday night. And Since I have the key's I had to
    show up for practice.

    Swam (sort of) with the Sharks (LCM)
    Coach Alex

    4 x 200 SKPS (Swim Kick Pull Swim)

    6 x 100 odd's Fly/Back, evens Breast Free :15r

    6 x 50 Build :15r

    6 x 200 :15 or so rest, pace the 1st five, hard on 6

    2 x 300 Kick (We did 3 x 200)

    Cooled down for the rest.
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