LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 3:15 2 x 100 1:45 1:30 4 x 50 1:00 1:00 4 x 50 stroke 1:15 1:15 2 x 100 1:45 1:30 1 x 200 3:15 3:00 Kick set 1 x 200 4:40 4:30 4 x 50 1:20 1:15 IM/Stroke set 3 x 100 25stroke/25free 2:00 1:45 1 x 100 IM 2:00 1:45 3 x 100 50stroke/50free 2:00 1:45 1 x 200 IM 4:00 3:30 Free/pull set 1 x 100 1 x (200 100) 1 x (300 200 100) 1 x (200 100) 1 x 100 Intervals: LCM 1:40/100, SCY 1:30/100 Warm down 4 x 50 1:15 1:00 Total: 4100 meters/yards
SCY 60 x 100 1:30 birthday swim (6000 yards) -OR- Warm up 4 x 100 1:40 1:30 4 x 50 stroke 1:10 1:00 4 x 25 choice :40 :30 2x through RD1 intervals left, RD2 intervals right Kick set 2 x 100 2:15 4 x 50 last 25 strong 1:10 IM/Stroke set 10 x 25 strong and consistent RD1-3 on :40, RD4 on :30 1 x 50 best effort 1:20 4x through RD1 fly, RD2 back, RD3 breast, RD4 free Free/pull set 1 x 500 long and strong 6:30 2 x 250 last 50 strong 3:15 5 x 100 descend 1-3, last two easy warm down 1:15 Total: 4500 yards
400 W/u 6 100's pull, long strong arms,bilateral breathing, tight turns,dolphin off wall 4x25's dolphin 4x25'single arm fly 100 east free 4x25's fly100 easy 8x75's kick w/o board 300 easy trying so hard to get my fly smooth! Incredibly tough.
LCM intervals left, SCY intervals right Warm up 2 x 100 2:00 1:45 2 x 100 1:45 1:30 2 x 100 kick 2:30 2:15 4 x 50 1:00 1:00 4 x 50 stroke 1:15 1:00 4 x 50 kick 1:20 1:15 IM/Stroke set 1 x 100 reverse IM 2:00 1:45 1 x 50 fly 1:10 1:00 1 x 50 back 1:10 1:00 1 x 50 breast 1:10 1:00 1 x 50 free 1:00 1:00 1 x 100 IM 2:00 1:45 *Break 30 seconds between rounds 2x through Free/pull set 2 x 300 5:00 4:30 long and strong 4 x 150 2:30 2:15 descend 6 x 100 1:30 1:20 Warm down 4 x 50 1:15 1:00 Total: 4000 meters/yards
what a great weekend! No rain!! And was able to put in some good swim time Saturday afternoon!! 500 easy free 8 75's kick w/o board, 4&8 max effort 6 100 pull, tight turns,dolphin off wall 12 50's swim drill all strokes,free,back,breast,fly 6 50's free hard 500 easy
Got a bad, bad case of food poisoning last week, and so I have not been in the water in a week! I got in today at lunch and took it very easy. 300: 100 swim, 100 kick flutter with fins, 100 free swim with paddles 2 x 300 kick with fins on 5:00 100 easy swim I know that this is ridiculously short, but I am still very weak. My goal in getting back in shape is to build up my core first. I always had a strong core and strong kick. I believe these both took a big load off my shoulders. Before I start doing too much with the arms, I want to make sure I have that great core strength again.
SCY Warm up 2 x 200 3:15 4 x 50 stroke 1:15 4 x 100 1:30 4 x 50 descend :50 Kick set 1 x 100 2:15 6 x 25 sprint :40 Freestyle sprint set 2 x 50 moderate 1:00 2 x 100 85-90% 2:30 2 x 50 moderate 1:00 4 x 50 85-90% 1:30 2 x 50 moderate 1:00 8 x 25 sprint :30 1 x 50 easy IM/Stroke set 2 x 50 free moderate 1:00 2 x 100 IM/stroke 85-90% 2:30 2 x 50 free moderate 1:00 4 x 50 stroke choice 85-90% 1:45 2 x 50 free moderate 1:00 8 x 25 stroke choice sprint :35 1 x 50 easy free Free/pull set 3 x 100 1:30 3 x 100 1:20 3 x 100 1:15 1 x 100 easy warm down Total: 4350 yards
I have been back in the pool kicking for about 3 weeks now. At first I could not streamline but each day it has got better and better. My aerobic side is ok but I struggle getting my heart rate high enough by just kicking despite going as hard as I can. We did this little set last week: 400 kick 6x50 kick on 1min 8x(100 kick on 1:40, 50 kick on 1min) 10x50 streamline back kick with fins on :35 16x25 kick on :30 alternating flutter and IMO no free 10x50 with fins on :35 200 easy float and this today 400 kick 6x50 kick on ::55 5x100 kick on 1:45 4x100 kick on 1:40 3x100 kick on 1:35 2x100 kick on 1:30 1x100 kick on 1:25 100 easy 8x100 kick on 2mins best average 100 easy 8x25 underwater with fins on :30 100 easy At first the kicking was fun since I had not swum in a while but now my legs are tired all the time and I get bored doing all the kicking. Tom has done a great job mixing up workouts to accommodate me but I so desperately want to swim. I have a doctors appointment on 9th Feb and I am hopeful that I will be able to gradually start swimming after that. At this point I have almost a complete range of motion and according to the physical therapist I am about 4 weeks ahead of schedule. The sight of the operation looks pretty gnarly but the scar is going to be pretty skinny by the looks of things.
I mentioned going to Perú in the first week of January. Here is where I spent Epiphany, El Día de los Reyes (January 6): The altitude at Machu Picchu (around 7k feet if I remember correctly, a little more than a mile above sea level) was a piece of cake after spending several days in Cuzco (two miles above sea level). Coming back to sea level, where we take breathing for granted sometimes, has also meant coming back to the busy-busy of the office... so I haven't been in to swim except on the weekends. Last week I got in a 3000-yarder on Saturday, and 3200 on MLK holiday. Yesterday I did 2K. Just have to keep getting in when I can, not pay attention to the slow times, and hopefully in a month or so as the busy season (for me at least) starts to wind down, be able to get into the pool more than a couple of times a week.
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 1:45 3 x 100 IM/stroke 2:00 1:45 3 x 100 1:45 1:30 6 x 50 choice 1:05 1:00 Kick set 1 x 150 3:45 3:30 3 x 50 up tempo 1:15 1:05 IM/Stroke set 1 x 150 IM 3:30 3:00 1 x 50 free moderate 1:00 1:00 3 x 50 stroke (one of each) 1:10 1:05 1 x 50 free moderate 1:00 1:00 2x through Free/pull set 1x (300-200-100) 1:45 base (5:15-3:30-1:45) 1:30 base 2x (200-100) 1:40 base 1:20 base 3x (100) 1:30 1:15 Warm down 4 x 50 1:15 1:00 Total: 4000 meters/yards
Strength Deadlift 135#x6. 1st set. 145#x3. 2nd set single arm row 45#x10. 1st and 2nd set Bridge drag (sandbag) 20#x20. 1st and 2nd set kneeling rollout 10x. 1st and 2nd set assisted pull up x8. 1st set, 5 2nd set waiter carry30#x20 yrds 1st and 2nd set back Sqt 80#x6 1st and 2nd set overhead press 60#x4 1st and 2nd set Swim 500 w/u 8x75's kick w/o board,4 and 8 MAX efforts 6x 100's pull, bilateral breathing,tight turns,power off wall 12x50's drill/swim 25's work all strokes free,back,breast,fly 6x50's free hard effort 300 cool
LCM intervals left, SCY intervals right Warm up 1 x 250 4:30 4:00 5 x 50 1:10 1:00 1 x 200 3:20 3:00 4 x 50 stroke choice 1:20 1:15 1 x 100 1:40 1:30 2 x 50 choice 1:00 :45 Kick set 8 x 50 1:20 1:10 IM/Stroke set 2 x 50 stroke 1:15 1:00 1 x 200 IM 4:00 3:30 3x through 50s: RD1 fly, RD2 back, RD3 breast Free/pull set 4 x 200 moderate 3:30 3:00 4 x 100 negative split 1:40 1:30 8 x 50 descend 1-3, 4-6, last 2 warm down 1:00 :50 Total: 4000 meters/yards
500 w/u 8x75's kick w/o board#4,8 MAX effort 600 pull, long hard strokes, bilateral breathing 12x50's drill swimx25 working all strokes,free,back,breast,fly 6x50's free hard effort fast 300 easy total 2900scy
SCY Warm up 1 x 200 3:15 2 x 150 50st/50fr/50st 2:30 3 x 100 1:30 4 x 50 descend 1:00 Kick/IM/Stroke/Free set 1 x 200 Kick 4:30 1 x 200 IM 3:30 1 x 200 Free negative split 3:00 2 x 100 Kick 2:15 2 x 100 IM descend 1:45 2 x 100 Free last 25 strong 1:30 4 x 50 Kick 1:15 4 x 50 Stroke choice 1:00 4 x 50 Free sprint :45 Free/pull set 1 x 400 long and strong 5:30 4 x 100 descend 1-4 1:30 8 x 50 hold strong pace on each, be consistent :50 16 x 25 sprint (no gear) :30 Warm down 4 x 50 1:00 Total: 4600 yards
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 2:30 4 x 50 1:15 1:00 3 x 100 1:45 1:30 4 x 50 stroke choice 1:15 1:15 Kick set 1 x 100 2:40 2:10 4 x 50 1:20 1:10 IM/Stroke set 1 x 100 25 stroke/25 free 2:10 1:45 1 x 100 IM 2:10 1:45 2 x 50 stroke 1:20 1:00 3x through 100 & 50s: RD1 fly, RD2 back, RD3 breast Free/pull set 2 x 250 moderate 4:10 3:45 5 x 100 negative split 1:40 1:30 10 x 50 descend 1-3, 4-6, last 4 warm down 1:00 :50 Total: 3700 meters/yards
After several years of being a couch potato, I am now back and trying to remain consistent. My age (50) and my time away from consistent workouts will make this a challenge. I am starting out easy. Below is the workout I did today: 200 Reverse I.M. to warm up 4 x 75 dolphin kick w/ board on 1:30 4 x 75: 12 kicks on side, 3 freestyle strokes, 12 kicks on side on 1:30 4 x 75 6 kicks on side, 3 strokes, 6 kicks on side on 1:30 4 x 75 regular free on 1:30 100 easy
SCY Warm up 2 x 150 2:30 2 x 75 IM/stroke 1:30 4 x 100 1:30 4 x 50 choice 1:00 Kick set 4 x 125 last 25 strong 2:40 IM/Stroke set 3 x 75 IM 1:30 2 x 50 stroke strong 1:00 1 x 25 easy free 1:00 3x through 50s: RD1 fly, RD2 back, RD3 breast Free/pull set 2 x 150 moderate 2:15 2 x 150 negative split 2:15 2 x 150 descend 2:15 2 x 150 fast 2:30 2 x 75 moderate 1:15 2 x 75 negative split 1:15 2 x 75 descend 1:15 2 x 75 fast 1:30 Warm down 4 x 50 1:00 Total: 4600 yards
LCM/SCY Intervals left LCM, intervals right SCY Warm up 4 x 100 2:00 1:40 4 x 50 1:15 1:00 4 x 100 1:45 1:30 4 x 50 stroke choice 1:30 1:15 Kick set 6 x 50 1:20 1:10 IM/Stroke set 1 x 150 IM/stroke 3:00 2:30 2 x 50 fly 1:20 1:00 1 x 150 IM/stroke 3:00 2:30 2 x 50 back 1:20 1:00 1 x 150 IM/stroke 3:00 2:30 2 x 50 breast 1:30 1:15 Free/pull set 2 x 200 moderate 3:20 3:00 8 x 50 hold same pace on each 1:00 1:00 2 x 150 last 50 strong 2:30 2:15 6 x 50 descend 1-3/4-6 1:00 :45 2 x 100 negative split 1:40 1:30 4 x 50 warm down 1:10 1:00 Total: 4050 meters/yards
400 w/u 5 100 pull buoy, bilateral breathing, huge pull, long arms 100 easy backstroke 10 50's - 25 overkick free- 25 breaststroke, underwater dolphin starts 100 easy free 10 25's single arm fly 10 25's breaststroke 10 25's backstroke, streamline dolphin back starts 200 cool total 2550
Currently: excellent physical shape, poor swimming condition (1 - 2 swims a week) SCY 200 easy with fins on 10 x 25 fr on 0:30, one breath each, fins 100 pace efforts all from block 8 x 50 fr on 2:001 x 50 br on 2:001 x 50 fr on 2:0012 x 50 on ~2:30 (o-fr / e-br) Didn't go under 30 for the fr, barely under 40 for br. No surprise, can't expect to perform well without practicing. Should have more freedom to dedicate to swimming as house repairs finalize, and property claims are accomplished.
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