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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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