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Swim Workouts

  1. Swim Workouts

    by , June 14th, 2012 at 11:10 AM (Elise's Fitness Fun)
    Tuesday, got in a good swim down at the club pool. Love swimming in cool water and the outdoors! So much easier!

    Warm-up: 1000 - 200 kick, 200 swim, 200 pull, 200 kick, 200 swim

    4 x 50 fly with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 back with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 free with fins: 25 kick/25 sprint on 1:15

    200 easy

    2000 SCM

    Followed by 2 mile run/walk - Alternated 4 minutes run with 1 minute walk

    Wednesday - 1.5 mile walk

    Thursday - A busy day ahead, so just got in the pool to warm-up basically:

    200 kick on side with fins

    200 breast pull with fins

    4 x 50 fly 3 rt/3lt/3 full

    200 back with paddles

    4x 50 fly: 3 rt/3 lt/3 full

    1000 SCM

    Updated June 15th, 2012 at 05:56 PM by elise526

    Swim Workouts
  2. Swin N Spin

    by , June 7th, 2012 at 09:36 PM (Elise's Fitness Fun)
    Tuesday morning hit the pool for a swim workout and followed it with a spin on the Schwinn Spinner bike. Did a long warm-up as I am not a morning person. Workout went as follows:

    100 swim, 100 kick,300 pull
    2 x 200 dolphin kick on back with fins
    1 x 100 back pull with paddles

    4 x 75 with fins on 1:45 - 25 drill/25 kick/25 swim - odds were fly and evens were back

    3 x 200 - 100 pull/100 kick - odds were free, #2 was back

    100 easy

    Followed immediately with 30 min spin on stationary bike. Sweated buckets!

    Active rest - walked 1 mile with dog

    30 minute sprint run/walk with dog - 2 minute warm-up walk and then alternated 3 minute run with 2 minute walk. Once I had done about a mile, I really pushed it and sprinted the runs. Got 2.5 miles done in 25:17(this includes the 2 minute warm-up walk). Walked another 5 minutes.

    Followed run with a 30 minute ride on my bike. Love biking in my neighborhood - very few cars and I know where the dogss are. Did 8.25 miles, averaging 16.3 mph. Average HR was 152.

    Updated June 7th, 2012 at 09:50 PM by elise526

    Swim Workouts
  3. Short and Sweet

    by , December 10th, 2011 at 03:49 PM (Elise's Fitness Fun)
    Here's the short swim workout I did on Friday:

    300: 100 swim/100 kick/100 pull

    4 x 75: 25 drill/50 swim on 1:30

    4 x 150: 100 pull/50 fast kick w/fins on 2:30

    4 x 200 free with 1 minute rest - focus on perfect technique - breathe every 3 on odd 50s and breathe as needed on even 50s

    8 x 25 choice on :30 - alternated 2 free with 2 back

    200 easy

    2000 SCY


    1. The 4 x 150 set is what I call the triathlon transition set. On the swim in a triathlon, you basically pull the swim and let you legs just float behind. You want to save your legs for the bike and run. Still, you have to be ready to jump out of the water, run to the bike, and spin once you get on your bike. Your legs have to be ready to go even if you have not been using them much on the swim. That is where this set comes in handy. It trains your legs to be ready to move fast. I used to do these types of sets back in my triathlon days and found them to be quite helpful.

    2. I would have rather done the 25s on :45 instead of :30 so I could work my speed. I was, however, running out of time, so had to hurry up and get them done. IMHO, on a short set of 25s, you are really wasting your time if you aren't going all out. To work speed, you have to take plenty of time to recover betwen each one. I like to do them on 45 or even one minute. Sometimes I do them on even more rest.
    Swim Workouts
  4. LC Swim

    by , May 5th, 2009 at 05:50 PM (Elise's Fitness Fun)
    Discovered the pool about an hour away is an LC pool. For some reason, I thought is was just 50 yards. Worked out with a masters team, a rarity for me. It was a lunchtime workout. Really liked the coach and was impressed with how she was able to handle all the different level swimmers.

    Warm-up: 600 (actually got there late so only able to do 200

    2 rounds of 4 x 150 on 2:45 and 4 x 50 on 1:00. On 150s, on first round did free, on second round, did 50 free, 50 back, 50 free. Used paddles on first two 150s on the second round. On 50s, did back with paddles on first round. On second round, did 2 x 50 dolphin kick with board (no fins) and 2 x 50 with 2 x 50 free.

    12 x 50 on 1:05 - odds are 25 fly/25 free, evens are 25 back/25 free. Really like these!

    Did an extended warm-down doing 100 easy swim and 400 easy kick.

    2900 LCM

    Updated May 5th, 2009 at 06:19 PM by elise526

    Swim Workouts
  5. Double

    by , April 29th, 2009 at 08:30 PM (Elise's Fitness Fun)
    Ran 6 miles this morning. Hot and humid, but felt good. Did my last mile in under 8 minutes.

    At lunch, went to swim. When I got in to warm-up, I could tell I was dead from the run. I swam through the workout feeling like I was really just getting in garbage yardage.

    Warm-up: 400 Reverse I.M.

    150: 25 free, 25 rt. arm fly, 25 lt. arm fly, 50 free, 25 fly (with fins)

    150: 50 double-arm back, 25 rt.arm back, 25 lt. arm back, 50 back with emphasis on rotation

    150: 50 breast kick on back, 50 breast pull with fins, 50 breast kick with buoy and board

    150: 12 flutter kicks on side, 3 strokes free, 12 kicks

    200 easy free

    2 sets of the following:
    2 x 25 - free on :25
    2 x 25 - free with 2 strokes fly on :25
    2 x 25 - free with 4 strokes fly on :25
    2 x 25 - free with 6 strokes fly on :25
    2 x 25 - fly on :25

    10 x 100 free on 1:40 (I almost feel guilty for doing free on this interval, but I was dead from the run.)

    5 x 100 - easy kick with fins on 1:40 - alternate 100 free kick with 100 back kick

    3200 yards

    Updated April 29th, 2009 at 09:20 PM by elise526

    Swim Workouts
  6. A Little Beat Up

    by , April 27th, 2009 at 10:19 PM (Elise's Fitness Fun)
    Today, I felt the effects of having worked out 10 hours last week. Kept my swim short, borrowed one of geek's sets, and did the following:

    300 warm-up

    6 x 150 on 2:10 - with fins - 25 free, 25 rt.arm fly, 25 lt. arm fly, 50 free, 25 fast fly

    50 easy

    2 x 25: free on :25
    2 x 25: 2 strokes fly, the rest free on :25
    2 x 25: 4 strokes fly, the rest free on :25
    2 x 25: 6 strokes fly, the rest free on :25
    2 x 25: fly on :25

    50 easy

    2 x 25: fly on :25
    2 x 25: 6 strokes fly, the rest free on :25
    2 x 25: 4 strokes fly, the rest free on :25
    2 x 25: 2 strokes fly, the rest free on :25
    2 x 25: free

    200 easy

    2000 SCY

    Interesting to note that my fly without the fins felt better than my fly with the fins.
    Swim Workouts
  7. Wednesday Swim

    by , April 22nd, 2009 at 09:27 PM (Elise's Fitness Fun)
    A friend of mine wanted to swim this afternoon, so jumped on the opportunity to train with somebody in the pool and skipped my usual bike ride.

    Warm-up: 200 easy (started later because talking to son's coach)

    5 x 100 on 1:45: Did fly - 25 rt/25 lt/25- alternating 3 rt, 3 lt/25 full stroke

    100 easy

    5 x 100 on 1:40 - all full stroke backstroke

    100 easy

    5 x 100 on 1:40 - Free with paddles - held 1:05 to 1:10

    100 easy

    5 x 100 on 1:45 - dolphin kick with board - no fins - held 1:25 to 1:30

    200 easy

    8 x 25 fly with fins - 12.5 SDK/12.5 fly - on :45 - Held 11 to 12 sec. for each

    100 easy

    3,000 SCY

    Updated April 22nd, 2009 at 09:51 PM by elise526

    Swim Workouts
  8. Things Outside the Pool Help

    by , April 21st, 2009 at 09:32 PM (Elise's Fitness Fun)
    Ran an easy 4.2 miles at lunch. Hit the pool later this afternoon and did the following:

    200 easy free
    200 easy kick with fins

    3 x 500 free on 7:00
    #s 1, 3 with paddles
    #2 regular free

    100 easy

    4 x 50 AFAP free with fins on 1:30
    Held 25

    100 easy

    The 500s surprisingly felt good. If you look at my yardage for the past month, this should not be the case. I believe the weights, the running, and the biking have played a part in making the 500s much more enjoyable. I now find 500s on this interval to be much easier (at least mentally) than doing a set of 100s on 1:25.

    The missing element from my training is stretching. Saw the yoga teacher the other night and I have pledged that I will show up for her 6 PM class on Thursday. I could really benefit from this as my flexibility in my lower back and my legs just stinks!
    Swim Workouts
  9. Bike + Swim

    by , April 20th, 2009 at 10:08 PM (Elise's Fitness Fun)
    Took the road bike out in the early afternoon and rode for about 1 hour and 20 minutes on a pretty hilly course. The ride included a 1 mile climb with parts at a 12 percent grade.

    Was dead for my swim early this evening but got it done.

    Group swim

    100 warm-up (missed most of warm-up)

    4 x 250 I.M. add a 50 to each stroke I.M. order - 45 seconds rest between each 250

    4 x 250:
    #s 1, 2 - alt. 50 free/50 back
    #s 3, 4 - dolphin kick no fins
    30 sec. rest btwn each 250

    5 x 50 Free on 1:00

    150 easy

    2500 yards

    I had thought about doing a run with friends tomorrow at 5:45 AM. After the workouts today, I think I'll wait until later in the day. I'm dead now and I know I won't be worth much at 5:45 tomorrow morning.

    Updated April 20th, 2009 at 11:07 PM by elise526

    Swim Workouts
  10. Fly Friday

    by , April 17th, 2009 at 05:13 PM (Elise's Fitness Fun)
    Needed to do a little fly work as I've been doing almost all free and maybe some back here and there.

    Warm-up: 200 easy swim, 4 x 50 fly - alternate 25 rt/25 lt - 15 seconds rest between each 50

    5 x 100 dolphin kick -no fins - on 2:00 - keep each 100 under 1:30

    8 x 25 fly pull with buoy only on :45

    4 x 50 fly - 3 rt., 3 lt., 3 full on 1:00

    8 x 25 hard fly on :45

    4 x 25 fly - alternate 25 rt./25 lt. - work timing - on :45

    4 x 50 fly with fins AFAP on 2:00

    200 easy


    1. Pulling fly for me is really hard. I stink at this because I am overly dependent on my kick. Everybody else seems to love the pull buoy when swimming fly.

    2. Have just been paddling around the last month, so going AFAP didn't feel great. Glad I got it done. Time to start doing hard swims in practice again.
    Swim Workouts
  11. Still Recovering

    by , April 6th, 2009 at 10:18 PM (Elise's Fitness Fun)
    This cold/virus really took more out me than I realized. Could barely speak yesterday even though I felt better. I didn't do any working out yesterday. I just timed my son in a practice duathlon. He is getting ready for one in two weeks. With his build, he makes it look so easy. He is 10 years old and at 4'8," only weighs 66 pounds. I asked him what part he likes best about the duathlon and he said the last run because he likes to run everybody down. Had to chuckle at the competitiveness in the little guy.

    Did get a swim in today and definitely felt pretty weak. Had thought about doing 3,000, but just didn't feel up to it.

    400 warm-up: mix of free and back and kick

    6 x 100 pull freestyle with buoy only on 1:45

    2 x 250 easy free

    10 x 50 kick with fins on :50
    1-5 were back flutter
    6-10 were dolphin on back

    100 easy

    2100 yards

    Updated April 6th, 2009 at 10:27 PM by elise526

    Swim Workouts
  12. More Swim Equipment Addiction

    by , March 23rd, 2009 at 09:11 PM (Elise's Fitness Fun)
    Earlier in the day, I did 4 miles of running. Did a 1/2 mile warm-up and then did a 2 mile tempo run in 15:37 on the road. Followed tempo run with a 1.5 mile easy run as my cool-down.

    Really pleased I ran 2 miles in 15:37 as my goal was to just break 16 minutes. The course was an out-and-back with a slight incline going out. Went out in a 7:56 and came back in a 7:41.

    Late this afternoon did a 2,200 yard swim. Gave my legs a break after the run today and made use of lots of my equipment. As I was swimming, I started to understand why triathletes love swim equipment. It sure does give the legs a break.

    400 warm-up: reverse 400 I.M. - one-arm on fly

    6 x 100 freestyle pull (with buoy only) on 20 seconds rest

    6 x 25 fly pull (with buoy only) on :45
    2 x 25 press-the-chest drill on 15 seconds rest
    4 x 25 fly - perfect stroke on :45

    6 x 50 back with fins and paddles on 1:00

    2 x 50 breast pull with fins on 1:00
    2 x 50 breast kick with pull buoy on 15 sec. rest
    4 x 25 breast - perfect stroke on :45

    3 x 50 - fly-back, back-breast, breast-free on 1:00

    150 easy

    2200 SCY

    I'm much happier with my running now and particularly happy that in the last month I have dropped 5 pounds.

    Updated March 23rd, 2009 at 11:45 PM by elise526

    Swim Workouts
  13. Importance of Cardio Outside the Pool for Female Sprinters

    by , March 20th, 2009 at 10:00 PM (Elise's Fitness Fun)
    4 mile run on course with rolling hills and some flat straight-aways. Total time: 35:39 (8:55/mi. pace)

    Warm-up: 20 x 25 on :30 (Jumped in on tail-end of somebody's workout and used as a warm-up.) Did a variety of drills and easy swimming.

    3 x 200 freestyle (descending) on 3:00

    4 x 150 freestyle on 2:10 (hold pace)

    6 x 100 freestyle with fins and paddles on 1:20

    4 x 50 back - 25 rt. arm/25 lt.arm - 20 seconds rest

    4 x 50 kick - alt. 8 kicks on back, 8 kicks on right side, 8 kicks on back, 8 kicks on left side - 20 seconds rest

    6 x 50 back on 1:00 - work on quicksilver stroke-technique tip (high and dry shoulder - shoulder brushing cheek)

    4 x 75 back dolphin with fins on 1:00

    100 easy

    Total yards: 3400

    As I was swimming this afternoon, I pondered a point raised by a study that Jim Thornton posted on the weight reduction thread a week ago. The study is discussed more below. An implication of the study was that body composition changes had a significant impact on a female's ability to sprint.

    In my experience, cycling and/or running seem to be pretty effective at lowering body fat measurements, particularly in the thigh. I know there is no such thing as spot reducing, but from my own experience, I can't help but wonder if there are hormonal/chemical changes in women that occur when they start to run or cycle that lead to a reduction of body fat in the lower body.

    As a masters swimmer, I had my best sprinting performance at Auburn in 2003 when I swam a 28.57(SCY) in 50 fly and a 1:07.80 in the 100 I.M.(no tech suit on either swim). With the exception of the week before the meet, I was running 20 to 25 miles per week. My weight was pretty much the same as it had been in the prior years (within 3 pounds) and the two years immediately following. My average yardage and weight-lifting routine was pretty much the same. The only difference was that in all other years, I was not doing any cardio outside the pool or I was doing very little, i.e. running 8 miles or less during the week.

    I'm convinced I was carrying less body fat in 2003 due to the running and that it made a difference in my sprint ability that year. I would be curious to know if other female sprinters find cardio outside the pool helpful in keeping their body composition at an ideal level for sprinting.

    Anyway, here is the study that Jim posted:

    4. Sprint performance may be affected more in females than in males.
    Siders, W.A., H.C. Lukaski and W.W. Bolonchuk. (1993). Relationships among swimming performance, body composition and somatotype in competitive collegiate swimmers. Journal of Sports Medicine and Physical Fitness 33:166-171.
    The purpose of this study was to examine the relationship between body composition and sprint swimming performance. Seventy-four collegiate-level male and female sprinters were weighed underwater and tested on a single 100-y time trial of the swimmer’s main competitive stroke.

    • Sprint performance was significantly related to height, weight in water, fat-free weight and body fatness in females.
    • The taller, heavier in water, the more fat-free tissue and the less body fat (within 25+5.3%), the faster they swam.
    • These trends were also present for the males (¿=14.1+2.9%), but the relationships were not significant.

    • Percent body fat can impact performance, but it doesn’t have to be extremely low for a swimmer to perform well.
    • The effects of body composition changes on sprint performance may be more pronounced in females than in males.

    Updated March 20th, 2009 at 11:36 PM by elise526

    Swim Workouts
  14. Run + Swim

    by , March 19th, 2009 at 09:14 PM (Elise's Fitness Fun)
    Ran 3.5 miles with son as follows:

    1 mile jog, 1/2 mile hard, 1 mile jog, 1/2 mile hard, 1/2 mile jog.

    First 1/2 hard was 7:30 pace and second hard 1/2 mile was 6:48 pace.

    Hit the pool for some drill work:

    Warm-up: 300 (100 swim, 100 kick, 100 pull)

    4 x 25 doggy drill (underwater freestyle pull with recovery under the water) on :30

    4 x 25 - 12 kicks on rt. side/3 strokes/12 kicks on lt. side on :30

    400 perfect stroke swim (free)

    4 x 25 - doggy drill on :30

    2 x 50 - 25 rt. arm/25 lt arm free on 30 seconds rest

    200 perfect stroke swim (free)

    4 x 50 - 25 rt. arm/25 lt. arm free on 30 seconds rest

    100 perfect stroke (free)

    2 x 100 dolphin kick on back (no fins) - on 2:00

    4 x 25 dolphin kick on side - on :30

    4 x 25 alternate rt. arm only/lt. arm only fly on :30

    Total yards: 2000

    Updated March 19th, 2009 at 09:38 PM by elise526

    Swim Workouts
  15. Well..........

    by , March 18th, 2009 at 09:26 PM (Elise's Fitness Fun)
    Got to swim today for the first time since Friday. This was another one of those days I had to fight to keep my chin up.

    Warm-up: Reverse 400 I.M., one-arm on fly

    3 x 500 Free descend on 7:30
    (Having to put these on this interval was really depressing to me as I used to do them on 6:30 in high school and 6:45 just 6 years ago. I did descend these but don't want to say where I was coming in as it is embarrassing to me. At least they were all under 7 minutes.)

    100 easy

    10 x 50 Free with pull buoy on 1:00
    (I don't like the pull buoy as it slows me down when I swim but decided I needed to be working on my pull because something felt off about it when I was swimming the 500s.)

    10 x 50 kick no fins on 1:00 - alternated 2 x 50 flutter with 2 x 50 back
    (My kick on the 500s didn't feel great either, so I felt I should do a set without fins)

    10 x 50 kick no fins on 1:00 - alternated 2 x 50 dolphin on front with 2 x 50 dolphin on back
    (This is what I call my core work in the pool.)

    100 easy

    Total yardage: 3600 yards

    1. I'm going to swim again tomorrow, working on some drills that hopefully will help my 500. On Friday, I'll try the 3 x 500 set again. I also think part of my problem was mental. I went out fine on the first 100 and came back well on the last 100, but in the middle I was doing the equivalent of a stroll in the park.

    2. On a happier note, my husband really enjoyed meeting so many nice folks at Auburn that he has given thought to swimming in the meet next year. He has started swimming again, and now is getting in every other day. He wants me to increase the yardage on the workouts I have been giving him.

    If anybody out there had to claw their way back to getting in shape on the 500, I'd love to hear any suggestions on getting my 500 back down.

    Updated March 18th, 2009 at 10:42 PM by elise526

    Swim Workouts
  16. Fifties Friday

    by , March 13th, 2009 at 09:28 PM (Elise's Fitness Fun)
    The last two days, I have been very lazy. I took yesterday off and did absolutely nothing. Today all I did was swim and I took it pretty easy. The workout was pretty fun though.

    I'm not happy about the weather. No bike rides since Sunday and looks like I will have to do my 6 mile run tomorrow on the treadmill.

    Here is swim workout from today:

    Warm-up: 400 easy
    4 x 25 free on :30 - 4 breaths, 3, 2, 1

    10 x 50 free on 1:00
    #s 1, 4, 7, 10 - breathe every 3
    #s 2, 5, 8 - breathe every 5
    #s 3, 6, 9 - breathe every 7

    One minute rest

    10 x 50 kick with fins on 1:00
    Alternate 2 x 50 front flutter with 2 x 50 back flutter

    One minute rest

    10 x 50 free on :55
    #s 1, 4, 7, 10 - breathe every 3
    #s 2, 5, 8 - breathe every 5
    #s 3, 6, 9 - breathe every 7

    One minute rest

    10 x 50 kick with fins on 1:00
    Alternate 2 x 50 on front, 2 x 50 on side, 2 x 50 on back

    One minute rest

    5 x 50 swim - I.M. order with last 50 being a 50 I.M - all on 1:00

    One minute rest

    6 x 25 - I.M. order with # 5 being 25 fly/back and #6 being 25 breast/free

    100 easy

    Total yards: 3000

    Updated March 14th, 2009 at 01:37 AM by elise526

    Swim Workouts
  17. Love of swim equipment

    by , March 11th, 2009 at 09:23 PM (Elise's Fitness Fun)
    2 mile easy run - 10 minute miles

    2800 yard swim

    Well, I noticed today that despite the added running and biking, my legs don't look as fit as they did two months ago when I was just swimming. For several months leading up to 6 weeks ago, I was doing 50-60% of my workouts with fins on in preparation for sprints at Auburn. Most of my work was high intensity/lots of recovery kind of stuff. I underestimated how great fins are for building strong muscles in the thigh area. I actually think that my quads have slighty atrophied since I stopped using them consistently 6 weeks ago.

    With this in mind, I hit the pool today and did the following workout:

    Warm-up: 2 x Reverse 200 I.M. (one arm drill on fly); 4 x 25 build on :30

    10 x 100 kick with fins
    odds: back flutter kick
    evens: dolphin kick on back

    #1-3 on 1:40
    #4-6 on 1:35
    #7-10 on 1:40

    (Held 1:10 to 1:15 on back flutter; held 1:10 on back dolphin)

    100 easy

    10 x 100 free pull with paddles only

    #1-3 on 1:40
    #4-6 on 1:35
    #7-10 on 1:40

    (Held 1:05 to 1:10)

    200 easy

    Total yards: 2800

    Thoughts: On the back dolphin, it was obvious I had not done these in six weeks and that my core was simply not as strong as it was a couple of months ago. Now I will need to add core work to my weight routine and probably need to continue doing some dolphin kick on my back when I know I'm not going to have a hard run workout the next day. I was holding 1:05 on the back dolphins on a similar interval before I stopped using the fins.

    Moral of the story: Fins are awesome and IMO nearly as good as lower body weight lifting for building muscle, strength, and power in the legs.

    Updated March 11th, 2009 at 09:44 PM by elise526

    Swim Workouts
  18. A Sense of Accomplishment

    by , March 9th, 2009 at 09:49 PM (Elise's Fitness Fun)
    As I figured, after yesterday's bike ride, my legs were dead. This time I was o.k. with that fact. Went out for a 4 mile recovery run. Sunny with temps at 80 degrees.

    I chuckled to myself when a man passing me going the other way on the trail said, "Isn't it too hot to be running?" He was walking.

    I responded, "It probably is." He was, of course, right. I giggled, realizing that it is understandable why normal people think exercise nuts like myself are OCD.

    Anyway, went as slow as a snail, taking 41 minutes to run 4 miles. Still, I was o.k. with this, especially since I had no pains while running. I actually felt a sense of accomplishment in getting the task done with dead legs.

    Hit the pool and did a recovery swim. Talked a bunch during my warm-up and went really slow during the workout. My average HR was 119 for the whole workout.

    Here is the workout:

    600 warm-up: 400 Reverse I.M. - one-arm drill on fly; 2 x 100 build free on :30 rest.

    Main set: 4 x 300 easy free (swim perfect stroke) on :30 rest

    Easy 200 kick with fins to loosen up legs (This felt great!)

    Total: 2000 yards

    Thoughts: I am debating doing some kind of race in the next three weeks. I may do something insane like swim the 1000 at the St. Pat's Day meet in Atlanta, or I may do a 5k running race. I'm learning that it is better to compete in something more often than once every few months. Especially as I get older, I'm learning that your body has to be used to reving the engine to get the most out of a meet/race.

    Until my running legs come back, I am going to swim 3 times a week, but I think only one of those times can be hard. The other two times will have to focus on perfect stroke and drills. Same with the biking. I hope to put in 3 bike rides a week, with 2 of them being easy.

    I really would like to be going harder at everything, but as I have learned the hard way, when you are getting started on triathlon training and balancing three different sports, you really have to be careful not to overdo it on the intensity. Once you build a base, you can go to 2 intense/demanding workouts a week in each discipline.

    Hoping this week to add some "easy speed" to my running. Running at speeds of 9 or 10 minute miles is getting a little old. I may try doing an easy warm-up of a 2 miles and then see if I am comfortable running under 8:00 for one mile (I'd warm down at least a mile after doing this one.) If I'm going to do a 5k in 3 weeks, I would like to be able to run it maintaining an 8 minute pace. If I'm not there yet, then will try one in April.

    Updated March 9th, 2009 at 10:00 PM by elise526

    Swim Workouts
  19. Healing Waters

    by , March 6th, 2009 at 07:54 PM (Elise's Fitness Fun)
    After yesterday's running fiasco and many-reps-weight workout, I decided the best thing for my body was to hit the pool for an easy workout. Got to the pool after I dropped my son at school and was in the water by 8 AM. This is an hour before the arthritis class, so the water was probably around 86 or 87. For the first time, I did not mind the warm temps as all I wanted to do was loosen up the tired muscles and joints.

    Felt wonderful after this workout :

    400 Warm-up: Alt. 100 free/100 back

    4 x 50 fly drill on 1:00 - 25 rt. arm /25 lt.
    8 x 25 fly drill on :45 - underwater pull portion of fly -recovery is underwater

    4 x 50 back drill on 1:00 - 25 rt. arm/25 lt.
    4 x 50 back pull on 1:00 - paddles only

    2 x 50 breast kick on back on 1:15
    2 x 50 breast kick with pull buoy on 1:15
    2 x 50 breast pull with dolphin kick on 1:15
    2 x 50 breast with 3 second glide on 1:15

    4 x 50 free pull with buoy only on :50
    4 x 50 free drill on 1:00
    #1: 3 strokes/12 kicks on rt. side/3 strokes/12 kicks lt. side
    #2: 3 strokes/6 kicks
    #3 3 strokes/3 kicks
    #4 Regular stroke

    Total yards: 2000


    1. Fly drills - work timing on first set and feel of water/pull on second set.
    2. Back drills - Work rotation
    3. Breast drills - My kick is as wide as a barn , so first four 50s were designed to focus on narrowing up kick. Rest of 50s were timing and feel of the water drills.
    4. Free drills - I have a weak pull and a strong kick, so the goal here was to work the pull. The last four 50s were used to focus on rotation.

    Later in the afternoon, took the bike out that has a compact crank and 12/27 gearing. This bike does not have a computer or aero bars. I like to use this bike when I want a nice recovery ride. Having a computer or aero bars temps me to go hard.

    Rode right at an hour. Have no idea how fast I went or how far I rode. My average HR was 122 for the entire ride and I spun the whole way (kept in low gear and had high rpm).

    Interesting sights along the way as usual. I live in a rural area and am blessed in that I can walk out my front door and hop on the bike. This set-up, however, has its downfalls. Leash laws are disregarded and a couple of 1/2 mile stretches can be somewhat isolated which is not always a safe thing for a woman.

    Saw a total of six dogs wandering around but I gave my premptive warning which always seems to keep them in their yards. These dogs actually seemed oblivious to my being there. Saw a guy that looked like he was out of the movie Deliverance. Decided that I could out-sprint him if he messed with me. Fortunately, if my bike breaks down, the farthest I am away from my house at any point on the route is 3 miles. Of course, I carry my phone as I would rather my husband come pick me up rather than walk all the way home.

    Updated March 6th, 2009 at 10:09 PM by elise526

    Swim Workouts
  20. Another good session at the pool

    by , March 4th, 2009 at 09:31 PM (Elise's Fitness Fun)
    Late in the afternoon, did an easy 1.5 mile jog/walk with my 10 year old son. Walked 1/4 mile, jogged a mile in 9:46, and walked 1/4 mile. Jumped in the car and headed to the pool where I did the following workout:

    Warm-up: 200 (got there a little late)
    4 x 25 build on :30

    10 x 100 back on 1:40 (held 1:15-1:20; last one was 1:14)

    100 easy

    10 x 100 50 free/50 fly kick with board (no fins) on 1:40 (held 1:20 to 1:22)

    100 easy

    6 x 25 on :30 hard

    150 easy

    4 x 50: alternate 50 free pull, 50 fly pull on 1:30. Focused on perfect form.

    4 x 25: 12.5 underwater/12.5 fast fly (with fins) on :45

    200 easy cool-down

    Total yards: 3300
    Workout time: 1 hour, 15 minutes
    Average HR: 146 (minimum HR was 81 and max was 189)

    I have noticed my legs seem to be the first to go in a race, so on second set of 100s, put the 50 kick on end. Also, thought it would be some good core work. The set with the kicks was harder than I thought it would be. Didn't realize how much energy kicking uses!

    Updated March 6th, 2009 at 12:26 PM by elise526

    Swim Workouts
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