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Time-Crunched Swimmer

This sport has been so good to me! I still love to swim and compete. At this point in my life, I get even more satisfaction giving back to the sport by coaching high school swimmers in my community. This blog will include workouts that i do when time permits

I may also from time to time include some observations from the deck as a coach of my swimmers. Feel free to share any thoughts that you have!

  1. Workouts (Week of 8/12)

    by , August 12th, 2012 at 12:39 PM (Time-Crunched Swimmer)
    8/12 @ DRY 9 am
    warmup 1000 yards
    6x100 k/s stroke 2:00
    3x100 IM 2:00
    150 cd
    2050 Total
    Categories
    Uncategorized
  2. Workouts (Week of 8/5)

    by , August 5th, 2012 at 10:53 AM (Time-Crunched Swimmer)
    8/5 @ DRY 9 am

    300 swim, 200 kick, 100 swim
    1x200 pace: t - 2:30
    4x50 1:00 int.
    1x200 pace: t- 2:28
    2x50 1:00 fly
    2x100 kick
    2x50 kick HARD :44, :46
    4x100 CD S,K,P,S

    2000 total

    8/11 @ DRY 11 AM
    300 sw
    100 k
    8x50 d/s RIMO 1:00
    100 K
    100 CD
    1000 total
    Got a quick 1000 in during my daughter's swim class

    Updated August 11th, 2012 at 01:26 PM by kellys

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  3. Workouts (week of 7/29)

    by , July 29th, 2012 at 03:57 PM (Time-Crunched Swimmer)
    7/29 @ Dearborn LCM Meet

    Approx. 800 LCM WU
    100 FLY T - 1:11
    200 recovery
    200 fly t-2:53 ouch!
    400 cd

    1700 total

    8/2 @ RCHS "Mock Meet" with Swim Camp Kids!
    WU 5x50 1:00
    100 easy
    During break: 150 easy
    50 Fly T-:27 Beat my swimmers
    50 Under/Over Relay
    400 CD
    1000 Total

    Updated August 2nd, 2012 at 10:19 AM by kellys

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  4. Workouts (Week of 7/22)

    by , July 22nd, 2012 at 10:47 AM (Time-Crunched Swimmer)
    7/22 @ DRY 9 am
    600 Warm-Up (300 Swim, 200 Kick, 100 Drill)
    6x50 Swim Golf 1:00
    2x400 #1 Free, #2 IM
    300 Cool Down
    2000 Total

    7/25@ RCHS 7:30 am
    200 wu
    4x50 d/s 1:00
    4x25 kick :40
    100 ez
    100 fly from dive 1:02
    300 cd
    1000 total

    7/27 @ DRY 8:30 am
    300 wu
    8x50 d/s RIMO 1:00
    300 (alt. KSK by 100)
    3x50 1:10 #1-2 fly fast :32, :32...#3 easy free
    6x50 #1,2,4,5 fly 6 strokes/25 avg. 16 secs...#3 & 6 easy
    4x50 recovery swim down 1:00
    1500 total

    Updated July 27th, 2012 at 09:51 AM by kellys

    Categories
    Swim Workouts , Masters Swim Meets / Events
  5. Workouts (week of 7/15)

    by , July 15th, 2012 at 11:23 AM (Time-Crunched Swimmer)
    7/15 @ DRY 9-10 am

    500 wu (400 sw, 100 k)
    5x100 2:00 d/s IMO
    100 K
    10X50 1:30 2 hard fly, 1 ez fr (3 times)
    33, 32, 32, 32, 33, 34, 33 fly splits
    6x50 1:15 k/s mix
    100 easy cd
    2000 total

    7/18 @ RCHS 10 am
    300 swim wu
    100 k
    8x50 d/s RIMO @ 10 secs RI
    200 cd
    1000 total

    Got a quick 1000 in after my team did their swim camp.

    7/20 @ DRY 8:30 am
    1000 Meet Warmup
    1x200 Fly TT 2:35
    300 easy (alt swim/kick/swim)
    12x25 3-5 SDK Fly off each wall :40
    200 cd
    2000 total

    That's the first 200 fly that I've done in almost 2 years. I was hoping to be under 2:30. My stroke count per 25 was between 6 & 8 strokes. If I can take 2 more dolphin kicks off each wall, I should be able to keep my stroke count lower for the 2nd 100.

    Updated July 20th, 2012 at 10:07 AM by kellys

    Categories
    Swim Workouts , Masters Swim Meets / Events
  6. Workouts (Week of 7/8)

    by , July 8th, 2012 at 11:45 AM (Time-Crunched Swimmer)
    7/8 @ Downriver YMCA (9 am)
    600 warmup (300 sw, 3x100 odd-kick, even-swim)
    2 times through (6x25 stroke :30, 100 easy 2:00)
    5x100 kick/swim 2:00 stroke
    4x50 recovery 1:00
    200 cool down

    2000 total

    7/10 @ DRY (8:15 am)
    400 wu (300 swim, 100 k)
    8x50 d/s IMO 1:00
    200 choice (kick, swim)
    1x200 Broken fly @ 10 secs RI (37, 36, 35, 38) 2:26 splits are all over the place but glad that I did the swim.
    3x100 easy (kick, swim, kick)
    8x50 IMO 1:00 (broken 400 IM)
    100 easy

    2000 total

    7/14 @ DRY 11 am
    300 warm-up (200 swim, 100 k)
    8x50 IMO D/S 1:00
    2x50 fly 1:00 fairly fast :33 on both... High heart rate again 180 bpm...still concerns me a bit
    200 cd (mix of kick/swim)

    Got a quick 1000 yards in during my daughter's swim lesson!
    1000 total

    Updated July 15th, 2012 at 12:53 PM by kellys

    Categories
    Swim Workouts , Masters Swim Meets / Events
  7. Summer 2012

    by , July 3rd, 2012 at 09:22 PM (Time-Crunched Swimmer)
    Week of 7/1
    7/3

    Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs

    Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.

    7/4

    First workout at Downriver YMCA in several years...felt good to get back there.

    3 times through...
    200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)

    8x25 drill/swim fly
    150 fly straight (building toward 200 fly)
    50 easy

    8x50 drill/swim RIMO 1:00
    100 k
    200 cd
    2000 yards

    The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.

    7/6

    400 wu (300 sw, 100 k)
    4x100 d/s RIMO 2:00
    100 k
    6x50 1:00 (odd free, even back)
    8x25 fly max 6 strokes per 25
    100 k
    150 cd

    1650 total

    Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.

    Updated July 8th, 2012 at 11:46 AM by kellys

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  8. May Workouts

    by , May 3rd, 2009 at 02:53 PM (Time-Crunched Swimmer)
    Friday 5/1
    Run 2 miles (19:40)

    Saturday 5/2
    Willow Duathlon
    .5 miles run warm-up
    5k run 29:50
    20k bike 38:00
    5k run 29:45

    Sunday 5/3
    Bike 10 miles (recovery ride)

    Tuesday 5/5
    Run 3 miles (9:52, 10:02, 9:04!) 28:58 (avg. 9:39-9:40)

    Walk .15 cd

    Updated May 5th, 2009 at 05:56 PM by kellys

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  9. Week of (4/6)

    by , April 10th, 2009 at 09:49 PM (Time-Crunched Swimmer)
    Friday 4/10
    Run 2.4 miles
    (2 mile tempo run: #1 9:09, #2 8:45...avg. 8:52)
    .4 miles cd

    Sunday 4/12
    Bike 9.4 miles with 3 45-60 second pickups (max 26 mph!)

    Tuesday 4/14
    Run 2.8 miles (1 mi wu...1 mi tempo...8/10 cd)

    Thursday 4/16
    Bike 9.4 miles with 45-60 second pickups (max 26 mph again!) Finished ride 3 minutes faster than last week!

    Saturday 4/18
    Run 2.4 miles (.5 mi wu 4:49...1.5 miles tempo 4:38, 4:40, 4:22) .4 mi cd mix of run/walk

    Sunday 4/19
    Brick Workout
    Bike 9.9 miles (39:49 avg. 14.9 mph)
    Run 2 miles (19:08 avg. 9:26/mi)
    Forgot how the legs feel after cycling!

    Tuesday 4/21
    Run 2 miles (400 splits: 212, 222, 222, 222 (9:17), 218, 215, 229 (cd), 232 (cd))
    Walk .25
    Easy recovery run...very windy with a little rain

    Thursday 4/23
    Bike 10 miles (9.4 beat Virtual partner!) 33:04 previous time 34:25. Avg. 17.1...6/10 mi cd.

    Friday 4/24
    Run 2 miles with baby jogger! 20:52 (very windy...80 degrees) hilly course & baby in tow!

    Saturday 4/25
    Easy 6.5 mile bike ride

    Sunday 4/26
    Bike 27.75 miles (avg. 16.5)
    Run 2 miles
    Walk/jog .75 cool down

    Tuesday 4/28
    Run 3 miles (avg. 9:50)

    Thursday 4/30
    Bike 8.3 miles (absolute downpour!)

    Monthly Totals
    Bike 81.3 miles
    Run 19 miles

    Updated April 30th, 2009 at 10:26 PM by kellys

    Categories
    Swim Workouts
  10. Week of (3/30)

    by , April 4th, 2009 at 11:27 PM (Time-Crunched Swimmer)
    Saturday 4/4
    2 mile run (19:25) avg. 9:41/mile...first run in almost 6 months...felt pretty good...did not push it too hard. Tomorrow...first bike run since September. Looking forward to it!

    Sunday 4/5
    Bike 9.4 miles

    Updated April 5th, 2009 at 08:21 PM by kellys

    Categories
    Swim Workouts
  11. Week of 3/23

    by , March 23rd, 2009 at 10:30 PM (Time-Crunched Swimmer)
    Monday 3/23
    300 wu






    Ladder: increasing by 25's...starting from 25 up to 200 (two times through) :30 base
    • 1st time through all free
    • 2nd time through IM
    100 cool down
    2200 yards

    Wednesday 3/25
    300 wu (200 swim/100 kick)
    4 x 150's 3:00 IM order (isolate each stroke...kick/drill/swim)
    300 cool down
    1200 yards

    Thursday 3/26
    400 wu (300 swim/100 kick)
    6 x 75's breath control (9 breaths/75 down to 6) 1:30
    100 easy kick



    4 x 100's 2:00
    • #1 fly (1:08-neg split)
    • #2 50 back/br
    • #3 50 br/fr
    • #4 100 IM
    150 cool down
    1500 yards

    Friday 3/27
    400 wu (300 swim, 100 kick)
    4 x 75 1:30 (9 breaths per length)
    100 easy kick
    6 x 50's Drill/Swim 1:00 (2 each of fly, back, br)
    100 cd
    1200 yards Tomorrow begins state meet!

    Saturday 3/28
    am session (state meet)
    600 wu
    50 fly 26.3
    300 wu/cd in between
    50 free r-25.0
    1150 total

    pm session
    700 wu
    200 fly 2:13 (moved from 4th to 2nd in the 2nd 100)
    200 wu/cd
    100 br 1:10.8 (happy with that!)
    200 cd
    1400 total
    Daily total 2550

    Sunday 3/29
    AM session State Meet
    600 wu
    100 fly 58.4
    200 cd
    200 IM 2:16.4
    200 cd
    50 br r-31.2
    150 cd
    1500 yards

    PM session
    600 wu
    200 br 2:35
    200 cd
    100 IM 1:02.9
    200 cd
    1300 yards
    Daily Total 2800
    Weekly Total 11,450

    Updated March 29th, 2009 at 09:43 PM by kellys

    Categories
    Swim Workouts
  12. Week of (3/16)

    by , March 17th, 2009 at 10:32 PM (Time-Crunched Swimmer)
    Monday 3/16
    45 min. water polo

    Tuesday 3/17
    300 wu
    3 x 100's Free K,D,S
    6 x 50's 1:00 (1-3 free, 4-6 fly...held 33's)
    200 easy (100 k,s)
    4x25's breast :30
    6 x 50's cd 1:00
    1500 yards

    Wednesday 3/18
    300 warm-up
    10 x 50's 1:00 (1-5 free) (6-10 mix of kick and stroke)
    5 x 100's 2:00 (#1 & #5 fly avg. 110-115...#2 & #4 IM avg. 120, #3 breast 1:25 slow!)
    1 x 200 (100 kick,swim)
    2 sets of 8 x 25's (#1: LA Drills) (#2 easy stroke) :30
    100 cool down
    2000 yards

    Friday 3/20
    300 wu
    1 x 400 (100 kick, 100 free drill, 100 fly drill, 100 easy swim)
    1 x 200 fly 2:22 (out in 1:08)
    600 yards cool down (mix of kicking, stroke drill, easy free)
    1500 yards

    Saturday 3/21
    300 wu
    100 kick

    2 x Broken 200 IM (10 secs. in between)
    either 100 easy kick or swim in between

    5 x 100's 1:40 (avg. 1:11)
    150 cool down
    1650 yards
    Weekly total 6650 + water polo

    Updated March 21st, 2009 at 12:27 PM by kellys

    Categories
    Swim Workouts
  13. Week of (3/9)

    by , March 9th, 2009 at 10:03 PM (Time-Crunched Swimmer)
    3/9 (Mon.)
    8 x 50's :55
    8 x 50's IM order 1:00 50 drill/50 swim
    100 kick
    100 swim
    1000 yards

    Tuesday 3/10
    200 swim
    200 kick
    3 x 100's 2:00 Drill/Swim (#1 fly, #2 free, #3 breast)
    100 cd
    800 yards

    Updated March 10th, 2009 at 10:29 PM by kellys

    Categories
    Swim Workouts
  14. Week of 2/23

    by , February 28th, 2009 at 03:55 PM (Time-Crunched Swimmer)
    Tuesday 2/24
    1000 yards...mix of stroke drills, hard kick set of 50's on :45 w/fins

    Saturday 2/28
    200 w.u.
    3x150 (k,d,s) 3:00
    10x50 :55
    200 cd
    1200 yards

    Weekly total 2200 yards
    Categories
    Swim Workouts
  15. Workout (2/2)

    by , February 2nd, 2009 at 10:02 PM (Time-Crunched Swimmer)
    Swam during a.m. practice with the h.s. boys team.

    12 x 75's 1:45
    Mix of swim, drills (short-axis), kick, etc.

    100 easy

    1000 yards

    Did not get to swim a lot because I was watching the kids do their sets.
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  16. Workout 1/29

    by , January 29th, 2009 at 10:44 PM (Time-Crunched Swimmer)
    Got a quick workout in before the boys swam Monroe.

    Warm-up 300 swim, 200 kick
    8 x 50's Long-axis progression drill/swim 1:00
    100 easy
    4 x 25 fly :30 drill/swim
    100 cd

    1200 yards

    Felt ok...just trying to get a feel for the water again since the state meet is 8 weeks away.
    Categories
    Uncategorized
  17. My first entry!

    by , January 16th, 2009 at 11:33 PM (Time-Crunched Swimmer)
    Just want to see if this works...

    Not in the water too much right now as I'm staying busy coaching my high school boys team. I have renewed my commitment to stroke technique this season and the results have paid off.

    Last weekend, we got our first state cuts of the season and are very close in 5 other events as well. Coaching one season has allowed me to stay focused because the season is so short.

    Updated July 3rd, 2012 at 09:45 PM by kellys

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