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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. Mix it Up Monday

    by , June 14th, 2010 at 06:24 PM (Adventures in Swimming)
    Coached the Sharks

    Modified versions of one of Coachkopie's workouts

    200 Swim
    200 Reverse IM Kick/Drill by 25
    200 Pull

    Set 1
    50 With Tennessee Turn
    50 25 Swim/25 HARD Kick
    50 Back 25 Fist/25 Swim
    50 Breast
    :10 r on all
    Repeat 5x :30 between repeats

    Set 2
    3 x 25 FAST Turnover, :30r
    100 ez
    Repeat 4 Times

    500 Pull Cruise

    4 x 75 Choice middle 25 fast :15r

    100 Warm Down

    I swam this after work today.
    Except I did 3 x 200 instead of the 500
    and only 3x75, had to move the lane lines
    in the middle of the 75 set. It kind
    of disrupted my flow. There was a bunch of
    swim lessons going on.
  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

    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
    Swim Workouts
  4. Timed Workout

    by , June 11th, 2010 at 11:58 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Renee's last Practice

    Interesting Workout, suggested by David

    10 Min Warmup

    3 x 13 Min swim
    2 Min's between Repeats

    Warm down

    I got in on the 1st 13 min swim, Admin Duties
    So I just warmed up....
    #2 I think I swam 950 or so..
    My brain tends to wander..
    According to my lane mates thats what I swam.

    #3 I did 50 Kick, 50 Back. I lost track again..

    During the 1st swim I caught my right hand on the lane lines and tried to bend my 3rd finger further than it wanted to go. OUCH!!!!
    It still is a little sore now.

    1st official outside practice tomorrow (SCY)
    and our 1st LCM workout on Sunday, Can't wait.
  5. 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.
    Swim Workouts
  6. Good start to the Week

    by , June 7th, 2010 at 04:49 PM (Adventures in Swimming)
    Coached the Sharks today
    It was a modified version of Coachkopie's workouts.

    300 Swim
    300 25 Free / 25 Brst

    3 x 100 Hold Even Pace for all 3 :15 r
    Masters 30 seconds between repeats
    Repeat 3x Increase speed each set
    go for it on last one on set 3

    4x150 Pull Build by 50, BC if you want

    3 x 50 Swim Smooth, Choice, Kick HARD
    :15 r
    repeat 6x take extra :15 between repeats.
    200 or so warm down....

    I swam this work out after work, outside for the
    1st time this year. I like swimming outside.

    I liked the 3x100 set. I did them on 1:30
    I amaze myself sometimes how I can hit a target time. I thought I'd like to hit 1:20 on the 1st set, Looked at my watch when I finished and I had hit stop at 1:20.01 Close enough:-)
    My watch counts strokes for me and I did
    52 strokes on the 1st set, 52,54,54 on set 2 and 54,54,58 on the last set. Good thing my watch has memory. I'd never remember all of that.
  7. Saturday

    by , June 5th, 2010 at 02:37 PM (Adventures in Swimming)
    Swam with Sharks (SCY)
    Coach Renee

    10 min swim, Which I missed because of administration duties.
    I had to swim with fast lane again.

    1st Set
    500 Neg Split
    5x100 Pace
    400 Neg Split
    300 Neg Split
    200 Neg Split
    100 EZ
    100 What Ever you have Left

    2nd Set
    25 Fast Stroke :05 r
    25 Kick Mod :05 r
    25 Kick Hard :05 r
    25 Fast Free :30 r
    repeat 5x

    3rd Set
    8 x 75
    Odd's 3 Stroke/9 Kick Drill
    Even's Swim :10 r

    100 Race your lane

    100 Warm Down

    I got in water at 5x100
    I only got lapped on the 400
    I held
    1:15 for the 4x100 on 1:25
    1:10 for the 3x100 on 1:25
    1:10 for the 2x100 on 1:25
    1:06 or 7 for the fast one
    1:05 or 6 on the final RACE one

    I would like to get the fast ones to 1:03
    So that's my goal for this summer.
    I'm going to be spending a lot of time at the pool this summer.
    We are having 5 morning workouts a week and I have to
    coach them all unless we find a coach to help out.
    Until we find a coach I'll be working out by myself whenever I can get to the pool.
  8. Friday

    by , June 5th, 2010 at 02:17 PM (Adventures in Swimming)
    Swam With Sharks (SCY)
    Coach Renee

    300 Swim
    and I can't really remember what
    we did....
    I think the main set was
    2 x 350
    3 x 100
    4 x 50
    Twice through

    We did about 3,100 total

    I swam with the FAST lane again
    I ended up doing 300 because I got lapped
    but not on the last 350. I was only down
    about 20 yds at the end. I could not have
    keep this pace for all of them, but I'm working on it.

    My dilemma is that I'm right between lane speeds.
    I can hold 1:15 for 100's some day's
    1:17 or so is more comfy :-)
    Here is our lane breakdown for 100's

    Lane 5/6
    1:00 When really trying
    1:05 at the end of a descending set on 1:25
    1:10 Pace for distance set's

    Lane 4
    1:07 When really trying
    1:10 at the end of a descending set on 1:30
    1:20 Pace for distance set's

    Lane 3
    1:15 When really trying
    1:20 at the end of a descending set on 1:40
    1:30 Pace for distance set's

    Lane 2
    1:30 When really trying
    1:40 at the end of a descending set on 2:00
    1:50 Pace for distance set's

    Lane 1 Varies a lot!!

    I swim this
    1:05 When really trying
    1:08 at the end of a descending set on 1:30
    1:17 Pace for distance set's

    I just need to keep working on it.
    Some days I go 1st in lane 4, I seem to get a
    better workout these days because I have to lead.
    Some day's I have to swim up a lane due to the
    number of swimmers. (5 in one lane 3 in another)
    Getting lapped is not mentally fun and I can only keep the
    I'm not getting lapped speed up for part of a set.

    Enough Babble for today......
  9. 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

    Swim Workouts
  10. 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 :-)
    Swim Workouts
  11. 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!!
    Swim Workouts
  12. 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......
    Swim Workouts
  13. 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

    Swim Workouts
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