Swim Workouts

Swam with Sharks SCY
Coach Alex

10 Min Warmup

8 x 75 K/Dr/Swim by 25 :10r

8 x 50 25 ez / 25 Hard
25 Hard / 25 Ez
50 Build
50 Hard
Repeat
All on :50

100 Swim
75 Swim
50 Swim
25 Swim
50 EZ
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
Repeat 3x
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 :-)

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

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

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.

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.

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 :-)

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!!

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......

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