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.
A bunch of workouts by Kerry O'Brien
At least that's what the Y pool was today.
I could see only about 12 yds ahead of me.
The hot water makes me get cramps. I drank a whole bottle
of water but it didn't help.
I made up the Sharks Friday practice today. (SCY)
4 x 75 K/D/Swim by 25 :15r
10 x 50 on :50 Descend by sets of 2 (:10-:15r)
5 x 100 on 1:40 Descend the same as 2 50's (:20r)
2 x 250 Try to drop at least 5 sec on # 2 :30-:45r
1 x 500 Swim like the descending 100's, or Pace for 400 and go for it on the last 100
300 Kick/swim by 25 (1st 100 Recovery)
4 x 50 Choice, 200 Race Pace, Pick an interval for about :10r
Wore the Pool-Mate. It keeps a good log of the swims. I can keep track of sets separate.
I was reviewing my times after each of the parts of the sets.
It's great being able to look at my sets and see if I did what I was trying for.
And use that to set my goals for the next part.
Swam with the Sharks on Sunday LCM
Coached the Sharks on Monday
Swam the Shark workout after work.
I think we did 10 x 100 swum as
75 ez, 25 hard
50 ez, 50 hard
25 ez, 75 hard
I'm not sure about the rest...
4 x 75 K/Dr/Sw by 25 :15r
4 x 125 swum as 75 DPS, 50 Build :15r
8 x 25 Odd's Stroke, Even Free on :30
6 x 200 Descend 1-3, 4-6 :30r
See what you can do on #6
4 x 75 Kick or a 300 Kick (This is recovery)
25 on :25
50 on :50
75 on 1:15
75 on 1:15
50 on :50
25 on :25
Hold even pace going up,
Work it coming down
Warm down at least 100
I've swam 5 days in a row!!!
And I'm not dead tired.
I really like the new watch. I hate to ship it off
to get it updated but I have to before it's to late.
I highly recommend the Pool-Mate!!
Actually it's my Daughters Wedding Day.
Swam with the Sharks (Had to leave early) SCY
I think we did a 15 min warm up. My mind was elsewhere.
It was Trivia Day...
The coach ask a questions, If you collectively come
up with the answer you draw a set from the hat.
Wrong Answer = 4 x 50 Fly
A we don't know = 200 IM
1st set was 2 x 200 broken :10 @ each 50
Race Pace... 1 Min between 200's
4 x 50 fly
2 x 100 broken :10 @ 50, :05 @ 75
Race Pace on 2 Min
500 Pace (Actually Jim answered so he got to pick, the paper said 8x25 he said it said 500 Pace.
He loves distance set's.
4 x 50 fly....
But I had to leave so I warmed down.
My Baby Girl is Gettin Hitched
Updated July 11th, 2010 at 06:04 PM by Bo Martin
(I can't Spell!!)
Swam with the Sharks SCY
400 Swim 50 Free/50 Bk
8 x 50 @ :50
4 x 100 IM or Choice on 2:00 (My kind of cycle)
4 x 500 Negative Split and Descend (That's what I did)
We took about :60 rest between
4 x 25 Blastoff's (Work the breakout)
100 Warm Down
My Lane got a late start. Most of us did 3 x 500.
It was kind of like Social Friday instead
Coached the Sharks SCY
Coach ALEX was MIA so I took care of it.
4 x 75 50k/25 swim :15r
Repeat 3 Times descending each set
4 x 50 Set# 1) :15r #2) :10r #3) :05r
2 x 100 Set# 1) :10r #2) :15r #3) :20r
1 x 200 :60 r ~ repeat set
The objective here is to hold your pace throughout the set.....
ie... I want to swim a 2:40 for the 200
So try to hit :40 for the 50's, 1:20 for the 100's
4 x 100 swum as
25 Work the Break out then EZ
50 Mod ~ Work the turn
:20 or so rest between repeats.
6 x 50 on :40 (about 5-7 sec rest)
3200yds + whatever you warm down
I wanted to swim with the team but I had to coach.
So I swam this after work.
I tend to take a little more rest when I swim by myself. But I did swim it all.
Coached the Sharks SCY
This is a modified version of one of Onlyfree's workouts.
4 x 75 K/DR/SW by 25 :15r
3 x 100 DR/Swim by 50 :15r
2 x 125 Pull :15r
:20r on all
2x100 EZ or 200 ez
2x100 Mod or 200 Mod
2x100 Hard or 200 Hard
:15r on all or :30 if doing 200
3x100 EZ or 300 ez
3x100 Mod or 300 mod
3x100 Hard or 300 Hard
:10r on all or :30 if doing 300
100 EZ Kick
??x50 odds kick work the UW / Even's EZ Swim
IT was fun to watch the guys in lanes 4/5/6 race
on the last 300.
Peter 3:10, Jim 3:21, David 3:21
Peter started in lane 5 10 sec's behind david, caught him at the 175 and pushed off the wall
into the empty lane 6 next to them and kept going. I love coaching guy's like this.
I swam on my way home from coaching.
I did the main set as
6 x (3x100 ez,mod,hard) all on around 1:30 (I was playing with my watch)
Everything else the same.
Swam with the Sharks LCM Outside
It was a beautiful morning for a swim.
Pool was just cleaned, and the water was a little
cool due to the last few night's of temps in the 50's.
It was about 70 deg out side, bright sunny morning.
Susan made up the swim.
4 x 200 SKIP
I descended the whole set.
We just took about :15 or so rest on everything
10 x 50 on about 1 min. We only set up one pace clock.
I wore the new paddles on this set.
I descended by 2's, thru in a couple of backstroke 50's
Only about 2,200 meters, plus the extra swimming moving
the lane lines from SCY to LCM and then back to SCY
Update on the Star Paddles....
I moved the strap, loosened it a bunch, and they
worked pretty good, there is only 1 strap
over my middle finger, they stay right in place.
They bend a little as you pull harder. I like the feel.
I need to get some other different paddles to compare.
Now if I can just remember to take them home with me every time!!
Happy 4th of July!!
Swam with the Sharks
10 Min Warm up
10 x 75 Indiana IM :10-:15r
8 x 25 V-Sprints :10r (EZ/Fast, Fast/EZ, Build, Sprint) 2x
Fast 100’s on 1:20/1:25/1:30/1:45 (Take your Pick)
EZ 100’s on 2:00/2:15
1 x 100 fast
1 x 100 EZ
2 x 100 Descend to mod
1 x 100 EZ
3 x 100 Descend to fast
1 x 100 EZ
4 x 100 Descend to faster
1 x 100 EZ
5 x 100 Descend to fastest
1 x 100 EZ
10 x 75 Breathe every 3/5/7/9/11/11/9/7/5/3 strokes :20r
6 x 25 :20/:25/:35
1 x 100 EZ 2:00
I didn't get in till around the 5th 75 IM.
I was taking attendance and couldn't figure out why I had 14 people on the attendance
sheet and only 13 in the pool. Duh... Forgot to count myself!!
We did the 100's on 1:25 except the last 5
we did on 1:30
We did the breath control a little different.
I did breath every 4 for all of them and Susan did breath 3 on all.
I really don't need to rob myself of oxygen at this
point in my life
For the last set we did the 3x50 on :40
and the 100 ez on whatever.
Everything felt good today. I'm trying out
some of the star paddles
I gotta figure out a different strap config.
They hurt my fingers after I used them on the 3x100's
But, they had a good feel in the water.
So I'll keep trying.
Coaching the Sharks SCY
8 x 50 Odd's Kick/Swim, Even Drill Swim :15r
4 x 500 Each Broken as
1) 200, 150, 100, 50 all :10r after each segment
2) 200, 100, 100, 100
3) 200, 100, 4x50
Descend Effort each 500
500 Pull DPS
8 x 50 1-2 Fly/Back by 25
3-4 Back/Breast by 25
5-6 Breast/Free by 25
All on :50 or :10r
8 x 25 Odd Sprint, work the breakout / Even EZ
all on :30
I really Should check my spelling in the Title.
This was not supposed to be FIRDAY
I tried to swim this after a meeting this morning.
I made through the 2nd 500
and the power kicked off at the pool and the guards
claimed it was too dark for anyone to swim.
I could see the bottom. Oh Well.. After a 10 min break the
rest of the bldg had power but the pool light's were still out.
I got impatient and left :-(
Updated July 2nd, 2010 at 01:34 PM by Bo Martin
(OOPS, This was Monday's workout.....)
I emailed Pool-Mate.
They got right back with me and told me that
they have a new version of the software that
displays the time of you last swim for 5 seconds then
switches to pause mode.
They said I can send them the watch and Upgrade for Free.
As soon as I get a RMA it's off to get updated.
Coached the Sharks on Monday SCY
I had to dig out a old workout from our folder at the pool.
I hate when I leave things lying on my desk at home!!
I swam this tuesday test out the Pool-Mate in a SCY pool.
Here is what I swam and how the watch worked.
The watch claimed that I only swam 11 laps.
I think that is because I was warming up.
My 1st lap on warmup is only about 5 strokes after a few dolphin kicks.
So I can't blame the watch here. I tend to glide alot during warmup.
And the Manual says it won't work during drills.
1x75 25 Kick/50 Drill :15r
1x75 25 Drill/50 Swim :15r
No watch here.
200 Pull :15r
150 Pull :15r
100 Swim :30r
The watch was right on on laps.
The stroke count was a little off.
I've been counting strokes for years and out of habit I just do it.
I averaged 12 strokes a lap, the watch said 10
I also managed to get the efficiency to 25! (see my 1st review)
But I know this was due to the reduced stroke count.
4 x 100 1:30
4 x 50 :45
3 x 100 1:25
3 x 50 :50
2 x 100 1:20
2 x 50 :55
1 x 100 1:15
1 x 50
Watch worked just like the 1st set.
Close on the stroke count, right on on laps.
I still managed to keep the efficiency between
25-28 on all swims.
I missed starting it on a couple of swims because I try to start it
as I am underwater ready to push off.
The quick review is missing one thing...
WHAT WAS MY TIME!!!!!!
Sure I can see Laps, Strokes, Efficency but thats not
what is really important at the end of a swim.
I can see the time's when I review the logs.
Maybe it's operator error. So I'll keep trying.
I just look at the manual again.
There is a chrono mode for recording time only.
I'll try that tomorrow.
You can see what time you swam in quick review.
You just have to quit the set you are recording to do this.
It still should display it during the set.
More after I swim tomorrow.
Updated June 30th, 2010 at 11:01 PM by Bo Martin
Swam with the Sharks today LCM
2 More teammates swam the 5k postal today.
Way to go Kris, and Evan
I'm gonna miss you Evan. You are inspirational!!!
I got to try out my new Pool-Mate watch my
wife got me for my birthday.
Watch setup was fairly easy
Enter Pool Length, Weight, Left or Right arm
Hit start as you push off. I would like a 5 second delay
like my old Speedo Competion, But oh well.
I swam a 200, hit start again, It had everything right. Sweet!!
And it started counting how much rest I was taking
while i was trying to figure out how to see what I just did.
All I had to do was push the UP/DOWN buttons
to cycle through everything. Once again Sweet!!
we then swam
10 x 100's on 1:45
This is my 1st long course swim in years.
I sure missed the turn at 13 or 14 strokes.
I managed to swim around 1:30 on all of them
with a 1:25 for the last one.
Now reviewing a set is a whole different ballgame.
I'm what one would consider an advanced geek and this part was a little
daunting. Of course I'll admit I hate reading manuals.
I managed to accidentally erase a log of swims, but not the 10 x 100 set.
So I just decided to record every other swim and check it later.
After figuring out how to recall swims (I should have Read The Manual)
I was amazed at how well this watch actually works. Laps, Stroke counts all right on.
I'll be testing in a SCY pool monday or tues so we will
see how well it works there.
Here is the info it Displays
Time, Laps, Strokes, Distance, Calories Burned, Efficiency, Speed
The efficiency is based on Swimming Golf.
Some sort of formula based on Stroke Count and Time to swim the distance.
The speed was a number like 88, which after (RTM)
I discovered was the number of seconds to average 100 meters since I was in meter mode.
I had a efficiency rating of 31-35
the manual says
less than 30 Excellent-Professional Athlete
30-40 Very Good
40-50 Above Average
Now I have to try and beat 31!!!!
We had 4 swimmers do the 5k this morning.
Number 5 (Evan) did a test run of 5 x 1000
He's gonna do the real one Sunday Morning.
Terri, Stephanie, Sully and Todd.
Coaching the SHARKS Today
This is our 1st LCM workout.
4 X 200 SKIP ~ DRILL THE IM (800)
2 X 50 SWIM EZ/NOT AS EASY :15 R
1 X 100 SWIM SAME AS 50'S (200/1000)
4 X 50 SWIM DESC 2 NAE/2 MOD :15 R
2 X 100 SWIM SAME AS 50'S :20 R
1 X 200 SWIM 100'S (600/1600)
6 X 50 SWIM DESCEND X 2'S START AT MOD :15 R
3 X 100 SWIM DESCEND :20 R
1 X 300 RECOVERY (900/2500)
4 X 50 KICK CHOICE :15 R
2 X 100 SWIM CHOICE :20 R
1 X 200 SWIM CHOICE (600/3100)
2 X 50 EZ :15 R
Extra Rest (if you want) make this last one a good one
1 X 100 WYHL (Whatever You Have Left) (200/3300)
1 X 500 PULL / SWIM FOCUS ON 1 PROBLEM AREA
1 X 100 60 KICK WORK UW ~ 40 EZ SWIM (4 x IM Order)
4200 METERS = 4593 YDS
Updated June 26th, 2010 at 04:07 PM by Bo Martin
I'll be coaching the Sharks SCY
This is a modified version of one of Onlyfree's workout's.
I must say He's got a lot of great stuff to choose from.
4 x 75 KICK/DRILL/SWIM :10r
4 x 50 DESCEND on 0:50
4 x 150 PULL on 2:15 :15-:20 r
4 X 100 KICK on 2:00 :10-:15 r
4 x 75 25 EZ - 50 SPRINT on 1:15 :15r
4 X 75 37 EZ - 38 SPRINT on 1:15
4 X 75 50 EZ - 25 SPRINT on 1:15
4 X 75 50 STROKE/25 FREE on 1:15 :10-:15 r
4 X 50 25 STROKE/25 FREE on : 55 :15-:20 r
4 X 25 CHOICE on : 30
I swam this after work today on the intervals listed.
I had a 1/2 way decent small lunch and I
ate some pineapple and mandarin oranges before I swam.
I had lot's of energy.
On the 150's 1-3) I held 1:55, 4) 1:50
100 Kick 1-3) 1:45, 4) 1:35
4x75 back/free 1-4) 1:00
4x50 back/free 1-2) :37, 3) :40, 4) :33
I'm a little tired now, but that's ok.
That just means I tried!!
Have a Great Day!!!!
I sleep in. 4 hours of sleep is
not enough for me to function all day on anymore.
So I figured I swim after work.
Well that didn't happen either.
It was 93 here yesterday, and after
taking care of the animals and watering the garden I was done.
Hopefully I'll get a swim in today.
Coached the Sharks SCY Inside
300 Swim, 200 Kick, 200 Pull
4 x 25 Kick :05 r
2 x 50 Drill/Swim by 25 :10 r
3 x 75 Descend :15 r
4 x 125 75 DPS, 50 Increase speed, Maintain Stroke count :15 r
200 Swim Good Effort :10 r
4 x 25 Kick Recover :10 r
2 x 100 Swim use 6 beat kick on last 25 of each 100 :15 r
1 Min rest, Repeat
I swam this after work. There must have been 30 5-8 year olds having
lessons while I was swimming. Those are some BRAVE Instructors!!!
Coached the Sharks SCY Outside
This is a modified version of a couple of different workouts I found here. Thanks!!
600 Swim, Nice and easy, mix in a drill or kick Every 4th length
Try These ~ CATCH UP, FTD, FTD CATCHUP (MY Favorites)
Or Right Arm with Left arm in front and vice versa
3 Strokes ~ balance face up w/6 kicks 600/600
4 X 75 BUILD @ 1:05 (about 10 sec rest)
3 X 100 NEGATIVE SPLIT @ 1 :25 (about 15 sec rest)
2 X 125 PULL @ 1:45 (about 15 sec rest)
3 X 100 DESCEND @ 1:30 (about 20 sec rest)
Go for it on #3, Use the 1st 2 kicks to recover,
Give # 4 a SOLID Effort
4 X 75 KICK @ 1:30 (about 10 sec rest) 1450/2050
6 X 100 Distance Pace @1:25 (about 10 sec rest)
Masters Minute Rest
600 1 EZ 1 HARD, 2 EZ 2 HARD, 3 EZ 3 HARD, 3 EZ 3 HARD
2 EZ 2 HARD, 1 EZ 1 HARD
Masters Minute Rest
6 X 75 DP-2 @ 1 : 05 (about 10 sec rest) 1650/3700
10 Minute Floaty Time (Special Request last week) or
?? x 50 SWAM AS
2 X 50 ON :60
2 X 50 ON :55 ETC……
TILL YOU CAN’T MAKE IT.
DO 1 MORE EZ, YOU’LL DO 12 IF YOU MAKE :35 TWICE
Warm Down or
Bonus Set 25 UW Dolphin, 25 EZ, 25 No Breath ~ :10 or so rest Repeat ??
We had 3 guest and a swimmer from a year or so ago rejoin.
I didn't get to swim this, I went home and raked the grass I cut 2 days ago
(about 1.5 Acres) and spread it on our garden yo help keep the weeds down.
Then it was Kalhua, coffee, and chocolate Milk on ice time. YUM!!!
Swam with the Sharks SCY
Warm up 4 x 200 SKPS
8 x 75 Rotating IM :10r
4 x 50 Descend both Stroke's and Time on :50
5 x 100 All Out Lots of rest.
We did them on 2 min instead. It's hard for
me to go all out at 6am. I had a bad night's sleep, I was up 3 or 4 times,
I hate that. I did manage a 1:06 on the last one, the rest
were not really my best effort :-)
Alex had LACTATE as the emphasis
on this set, The girls in lane 3 were chuckling about his choice of words.
We have one girl who is about 7 months along and she missed this workout.
She was really the only one ready for it :-)
3 x 200 on 2:45
I did 2:35, 2:35, 2:30
200 Warm down.
Alex just needs to figure out our intervals.
He'll get it. It's not easy jumping in and coaching all the different levels we have.
He got Jorge to swim fly today.
Alex is great at helping the novice swimmers.
Swam with Sharks SCY
10 Min Warmup
8 x 75 K/Dr/Swim by 25 :10r
8 x 50 25 ez / 25 Hard
25 Hard / 25 Ez
All on :50
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
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 :-)