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
Coached the Sharks
Modified versions of one of Coachkopie's workouts
200 Reverse IM Kick/Drill by 25
50 With Tennessee Turn
50 25 Swim/25 HARD Kick
50 Back 25 Fist/25 Swim
:10 r on all
Repeat 5x :30 between repeats
3 x 25 FAST Turnover, :30r
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.
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....
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
Coached the Sharks today.
Modified version of one of Onlyfree's workouts.
200 Kick/Swim by 25 (no board please)
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.
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
We found a Coach!!!!
I can swim with the team more
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
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.
Swam with the Sharks
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.
Coached the Sharks today
It was a modified version of Coachkopie's workouts.
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
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.
Swam with Sharks (SCY)
10 min swim, Which I missed because of administration duties.
I had to swim with fast lane again.
500 Neg Split
400 Neg Split
300 Neg Split
200 Neg Split
100 What Ever you have Left
25 Fast Stroke :05 r
25 Kick Mod :05 r
25 Kick Hard :05 r
25 Fast Free :30 r
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
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.
Swam With Sharks (SCY)
and I can't really remember what
I think the main set was
2 x 350
3 x 100
4 x 50
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
1:00 When really trying
1:05 at the end of a descending set on 1:25
1:10 Pace for distance set's
1:07 When really trying
1:10 at the end of a descending set on 1:30
1:20 Pace for distance set's
1:15 When really trying
1:20 at the end of a descending set on 1:40
1:30 Pace for distance set's
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......
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
3x200 1st and Last 25 Stroke
4x150 Pull and Descend
5x100 Breath 4 and Descend
50 Sprint Stroke
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
Updated June 3rd, 2010 at 08:56 AM by Bo Martin
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 (I think)
Anything ending in 5 is kick, the rest are drill
10-15 r on everything
100 Free (Swim)
300 IM Build each 75
225 IM no Free (Work the Turns)
150 IM 25/50/50/25
75 IM no free HARD
4x125 Free Descend on 1:55
25 Under Water, 25 ez
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 :-)
Swam with Columbus Sharks
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
21-29 Ez/Mod/Hard repeat 3x
31-40 Swim Choice
41-50 Desc 1-4, Hold #4 for 5-10
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!!
Swam with the Columbus Sharks
8x50 Odd Kick, Even Drill
2x through this
600 Every 4th fast :30 or so :-)
400 Build by 100 :30
200 Negative Split
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......
Swam with Sharks
Renee Coached (Gonna miss her!!)
6x100 25 swim 50 kick 25 swim 10r
2 times the following
150 free 50 back
100 free 100 back
50 free 150 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.
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