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  1. Tuesday Short Distance Aerobic

    by , December 10th, 2019 at 05:04 PM (Middle Aged Distance)
    I had originally planned to use the 50ís set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25ís. I think if you want to make a whole workout from this pattern, start with 100ís and work your way down to 25ís for a total of 4000.

    W/U (1200)

    12x100

    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):
    1:00/:55/:50/:45
    :55/:50/:45:40
    :50/:45/:40/:35
    :45/:40/:35/:30

    2 min rest

    16x25 swim
    :45/:40/:35/:30
    :40/:35/:30/:25
    :35/:30/:25/:20
    :30/:25/:20/:15

    200 easy

    Total: 2600
    Categories
    Swim Workouts
  2. Light Monday Workout

    by , December 9th, 2019 at 02:36 PM (Middle Aged Distance)
    So this weekend I was gone from Thursday to Sunday at an age group meet in Nashville for a meet for my daughter. Because of that, I haven't been in the water since Wednesday. I have to say it makes me a little twitchy spending 4 days at a pool and not being able to jump in it and get a workout in, but of course I can't be that crazy old lady taking up space during warm-ups!

    Today I kept it light to ease back in and because I was short on time. I did have a part 2 and 3 of this workout that I didn't do but may in the future, so I'll post the whole set if you're feeling ambitious.

    W/U (600):

    300 swim mix
    300 kick w/ fins

    Main (1600/3200/4800):
    Rd 1 - pull, Rd 2 - sw no equipment; Rd 3 - w/ fins (& paddles if you want)

    I only did round one of this because I'm trying to strengthen my pull, but if I had more time I would have completed all three rounds.

    3X[

    1x100 @ 1:15/1:10/1:05
    1x200 @ 2:35/2:30/2:25
    1x300 @ 3:55/3:50/3:45
    1x400 @ 5:20/5:10/5:00
    1x300 @ 3:50/3:45/3:40
    1x200 @ 2:30/2:25/2:20
    1x100 @ 1:10/1:05/1:00]

    100 easy

    Total: 2300/3900/5600
    Categories
    Swim Workouts
  3. IM Day - Needed a Freestyle Break

    by , December 5th, 2019 at 03:20 PM (Middle Aged Distance)
    This workout was from yesterday - I wasn't able to get in today, have to head to a swim meet for my daughter tonight. I needed a break from freestyle so did this as an IM/Stroke workout. Enjoy!

    W/U (800):

    400 RIMO 50sw/50dr
    4x50 kick @ 1:00 - IMO on back
    8x25 Pull @ :45 - IMO w/ pads + buoy

    Main (2000):

    1x200 IM @ 3:10
    4x25 Fl @ :30
    2x150 IM @ 2:30 - 25fl/25bk/50br/50fr (mix this up as you like)
    4x50 Bk @ 1:00
    3x100 IM @ 1:30
    4x75 Br @ 1:20
    4x50 IMO @ 1:00
    4x100 Fr @ 1:15

    Kick (500):

    5x100 kick w/ fins @ 1:30 - desc 1-4, hold 5

    100 easy

    Total: 3400
    Categories
    Swim Workouts
  4. Black Friday and Cyber Monday Workouts

    by , December 2nd, 2019 at 12:55 PM (Middle Aged Distance)
    Hey all,

    Not much swimming last week because of poor pool conditions - but Friday I managed to get one in that I really liked and wanted to share. Below is today's workout which was more aerobic focused, and Friday's which was a fun ladder.

    Friday, 11/29 - Ladder:
    For this workout, the distances with "50" all have the same pattern: Half the swim / 50 FAST / other half negative split from first half. For example the 550 would be:

    1. 250 swim to touch. Wait until the next closest 0 (if you come in on :32, leave on the :40). Same pattern throughout.
    2. 50 FAST to touch. :30 sec rest
    3. 250 swim - negative split from first 250. :30 rest interval.

    As the distance goes down, so does the rest after the 50 fast and second half of the swim. So the 450 gets :25 rest, the 350 gets :20, etc.

    Set (3900):

    1x600 swim @ 8:00 - warm up

    1x550 broken swim: 250 swim to touch (>:10 rest) / 50 FAST to touch. :30 rest / 250 swim negative split from first. :30 rest.

    1x500 pull @ 7:30

    1x450 broken swim: 200/50/200 - same pattern with :25 sec rest

    1x400 kick w/ fins @ 6:00

    1x350 broken swim: 150/50/150 - same pattern with :20 rest

    1x300 pull @ 4:30

    1x250 broken swim: 100/50/100 - same pattern with :15 rest

    1x200 kick w/ fins @ 3:00

    1x150 broken swim: 50/50/50 - same pattern with :10 rest

    1x100 pull @ 1:30

    1x50 FAST

    100 easy

    Total: 4000

    Monday, 12/2:

    W/U (800):

    300 swim fr/bk/br by 25
    200 kick w/ fins
    6x50 @ 1:00 drill w/ fins - catch-up/fingertip drag/flick x2

    Main (1200):

    6x200 swim @ 2:30
    *choose a challenging aerobic base interval, I was getting between 5 and 8 sec rest4x50 @ 1:00 - easy swim fr/bk by 25

    Speed (500):

    10x50 @ 1:00 best avg
    *For this my goal was to stay under :30. I plan to do this once every two weeks and drop the interval each time by :05 and maintain the times from today.

    200 easy warm down

    Total: 2900

    Categories
    Swim Workouts
  5. 100's!

    by , November 27th, 2019 at 12:39 PM (Middle Aged Distance)
    I had a good set of 40x100 planned for today, but when I got to the pool it was GREEN. Like green green (see below). Apparently the power went out last night and the pool was still trying to recover. I really tried to swim through it, and 20 years ago I would have been able to but I couldn't power through today, it was too gross. I got through 1500 before I had to get out. BUT if you have a nice healthy pool to swim in today, here is the set I was going to do...

    40x100

    5 fr swim @ 1:30
    5 bk swim @ 1:30
    5 fr pull b+p @ 1:25
    5 br swim @ 1:40
    5 fr w/ pads @ 1:20
    5 IM swim @ 1:35
    5 fr swim @ 1:15
    5 k w/ fins @ 1:30

    Feel free to add a w/u & w/d if you need it - my plan was to use the first 5 swim as warm-up and the last 100 kick easy warm down.

    Happy Thanksgiving everyone!

    Click image for larger version. 

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    Categories
    Swim Workouts
  6. Anyone have an interesting workout?

    by , November 26th, 2019 at 11:40 AM (Middle Aged Distance)
    Hi all -

    It seems after my meet this weekend I'm a little unmotivated to get back in the water! Yesterday I got in and got right back out after a 900 "meet warm down" as I'm going to call it.

    I need something to keep my attention span today to fight through it, anyone have a good/interesting workout to share?

    Happy Swimming!

    Website: www.thelaneline.com
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    Categories
    Swim Workouts
  7. Wednesday Workout Revival

    by , November 20th, 2019 at 11:28 AM (Middle Aged Distance)
    Hey all,

    Thought I'd post this workout I wrote from September (when I wasn't posting much). It's a little bit of aerobic swimming with some good sprint/breath control at the end. I'm only 4 days out from my second swim meet of the year so today I'm just doing some recovery. I'm taking on the 200 free at this meet, hopefully I make it through! It was always one of my best events but least favorite...

    W/U (900):

    4x125 @ 2:00 - 75sw/25dr/25st

    8x50 @ :50
    o - dr/build
    e - smooth swim focus on stroke count

    Main (1200):

    6x200 swim @ 2:40/2:35/2:35/2:40/2:30/2:35
    *start with your aerobic base pace and vary by: p/p-:05/p-:05/p/p-:10/p-:05

    Kick (400):

    4x75 k w/ fins @ 1:20
    4x25 k fast no fins @ :30

    Sprint (600):

    4X[
    1x50 fast @ 1:20
    1x25 1 breath (2 breaths rd 4) @ :30
    1x25 fast @ :30
    1x25 easy @ :30
    1x25 no breath (1 breath rd 4) @ 1:10 (for ~1 min rest between sets)

    *Rd 1&2 swim free, Rd 3 free w/ fins, Rd 4 fly

    100 easy

    Total: 3200
    Categories
    Swim Workouts
  8. Sprint Day for Monday Motivation

    by , November 18th, 2019 at 12:13 PM (Middle Aged Distance)
    Truth be told I'm not sure I was ready for this today early on a Monday, but I have a meet this weekend so I'm sure I needed it. I didn't write this one, it's courtesy of my coach. I have to admit for being a sprinter, I don't enjoy sprint workouts so I just tried to focus on turns and finishes.

    W/U (800):

    400 swim mix
    200 kick IMO by 50
    200 - 25 1/2 kick 1/2 sc, 25 dr

    Breath Control (400):

    400 swim
    1st 100 - Breathe every 5,4,3,2 by 25
    2nd 100 - 2 breaths each 25
    x2
    *Note: I did the 1st 200 w/ paddles, then took them off for the repeat.

    Main (1500):
    *You can bank the rest on all the easy swims

    20x50 @ 1:00
    1 fast, 1 easy
    2 f, 1 e
    3 f, 1 e
    4 f, 1 e
    5 f, 1 e

    20x25 - All easy @ :30
    1 f @ :20
    1 e
    2 f @ :20/:25
    1 e
    3 f @ :20/:25/:30
    1 e
    4 f @ :20/:25/:30/:35
    1 e
    5 f @ :20/:25/:30/:35/:40
    1 e

    300 easy choice cool down

    Total: 3000
    Categories
    Swim Workouts
  9. Friday Mix - 11/15/18

    by , November 16th, 2019 at 09:45 AM (Middle Aged Distance)
    I wrote this workout with this intention of doing it Thursday, but instead took that day off after hurting a bit from an arm workout. I tried to do some short iterations and repetitions to keep my interest up - I wasn't up for any longer aerobic sets. The main set took a little longer than expected so I had to cut the pull set to run to a meeting, but I'll leave it in here so you can see/do the full workout.

    W/U (1100):

    300 sw - fr/bk/br by 25 x 4
    4x50 RIMO @ 1:00 - dr/sw
    200 k w/ fins
    2x75 @ 1:15 - build by 25 and hold stroke count
    100 IM swim
    100 fr dr w/ fins
    50 kick fast

    Main (2000):

    4X [

    2x50 kick no fins @ 1:15/1:10/1:05/1:00
    1 - fast
    2 - easy (bank rest)

    1x150 pull @ 2:00

    2x75 stroke @ 1:30 - 50 build/25 fast

    2x25 @ :30
    1 - 1 breath
    2 - no breath

    1x50 easy

    1 min rest between rounds]

    Pull (1000):

    8x125 pull w/ pads + buoy
    *try to maintain stroke count between smooth & fast

    1 - 100 smooth/25 fast
    2 - 75 sm / 50 f
    3 - 50 sm / 25f / 50 sm
    4 - 25 sm / 75 f/ 25 sm
    5 - 50 f / 25 sm / 50 f
    6 - 75 sm / 25 f / 25 sm
    7 - 125 f
    8 - easy (no paddles)

    100 easy

    Total: 4200

    Website: www.thelaneline.com
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    Categories
    Swim Workouts
  10. Tuesday - Fighting the Cold

    by , November 12th, 2019 at 02:00 PM (Middle Aged Distance)
    Winter has officially come... this morning my car registered in at a whopping 20 degrees. It did not make me want to jump in a cold pool, but I did anyway. Anyone else feeling the weather struggle? The second main set here I borrowed (and modified a bit) from my masters coach - the rest I wrote.

    I hope everyone is staying warm in this winter weather!

    W/U (1000):

    400 sw
    300 kick w/ fins
    300 IMO - k/d/s by 25

    Main 1 (1200):

    4x300
    1 - @ 4:00 - pull w/ pads + buoy
    2 - @ 3:50 - pads only
    3 - @ 3:40 - swim no equipment (have fins handy, I only got about 5-8 sec rest)
    4 - @ 3:30 w/ fins

    100 easy

    Main 2 (1500):

    3X[
    1x100 swim @ 1:15/1:10/1:05 by round
    2x75 @ 1:20/1:15/1:10 by round - 25k/50dr
    3x50 @ 1:00/:55/:50 by round - desc 1-3
    4x25 @ :30 swim non free]

    1 min break between rounds

    In the main 2 set, the original practice had a 150 pull @ 2:30 - maintain stroke count after the 4x25. I was short on time so I took that part out, but feel free to keep it in if you want to add a little more length to the workout.

    Total: 3800

    Website: www.thelaneline.com
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    Categories
    Swim Workouts
  11. 4k Fast swimming & Kick

    by , November 8th, 2019 at 09:16 AM (Middle Aged Distance)

    I did tihs workout Wednesday and really liked it, and was even able to adapt it (cut all the swims in half and mixed in stroke) for my daughter's group at age group practice (10-12 age range).


    Original post on www.thelaneline.com

    W/U (1500):

    500 swim
    400 IMO - 25k/50dr/25sw
    300 kick w/fins
    200 pull
    100 build

    Main (2350):
    1x150 @ 2:00 swim smooth
    1x100 @ 2:30 kick fast
    1x100 @ 1:30 swim smooth
    2x150
    1 - build each 50 @ 2:00
    2 - fast @ 2:30
    1x100 @ 2:30 kick smooth
    1x100 @ 1:30 swim fast
    3x150
    1 - smooth @ 2:15
    2 - build/fast/smooth @ 2:00
    3 - kick fast @ 3:00
    1x100 @ 1:30 swim smooth
    1x100 @ 1:50 kick fast
    2x150
    1 - swim smooth @ 1:50
    2 - 100 build/50 fast @ 2:30
    1x100 @ 1:50 kick fast
    1x100 @ 1:30 swim smooth
    1x150 @ 3:30 kick smooth
    1x100 @ 1:30 swim fast
    1x100 @ 2:30 kick easy

    W/D (150):
    150 easy mix

    TOTAL: 4000 yds

    Categories
    Swim Workouts
  12. Back from Vacation - Easy Aerobic Day

    by , November 4th, 2019 at 11:41 AM (Middle Aged Distance)
    So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

    Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

    W/U (800):

    4x200 sw/pull/k w/fins/ IM drill w/ fins

    Main (1000):

    10x100 swim smooth @ 1:20 (or get about 10 sec rest)

    Recovery (300):

    6x50 @ 1:00
    odd - bk swim
    even - fr drill

    Fast (200):

    4x50 @ 1:30
    1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

    200 easy

    Total: 2500
    Categories
    Swim Workouts
  13. 10|29|19 LCM

    by , October 29th, 2019 at 06:56 PM (Blog)


    10|19 LCM

    WARMUP
    200 as 100fr 50bk 50br

    DRILL

    400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

    KICK
    100 flutter kick as 50fast /50ez did 0:51 at 90% effort



    10/27
    Rogue airbike 7 x 1:00 work/1:00 ez
    UB weights and isometrics/ RC scap

    10/28
    calisthenics, plyo (one-leg broad jump test 6í4Ērt/6í2Ē lt)
    6 min on woodway treadmill barefoot 6.5mph, stretches



    The 0:51 kick was easy. Didnít use board so itís safe to assume boards are slower to kick with for me

    Updated October 30th, 2019 at 12:53 PM by __steve__

    Categories
    Swim Workouts
  14. Distance Ladder Challenge

    by , October 23rd, 2019 at 12:27 PM (Middle Aged Distance)
    I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward.

    For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make.

    Good luck!

    Main (5500):

    1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr

    9x100 @ 1:25 swim no equipment

    1x800 @ 12:00 w/ pads + buoy

    7x100 @ 1:20 swim no equip

    1x600 @ 9:00 w/ pads

    5x100 @ 1:15 swim no equip

    1x400 @ 6:00 pads + fins

    3x100 @ 1:10 *option to add fins

    1x200 @ 3:00 w/ fins swim

    1x100 FAST all out *option: fins or no fins

    W/D - 200 easy kick or more if needed

    Total: 5700

    *Original post on www.thelaneline.com
    Categories
    Swim Workouts
  15. Haven't Posted in Awhile!

    by , October 22nd, 2019 at 01:14 PM (Middle Aged Distance)
    When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-).

    I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy!

    W/U (900):

    300 swim - 100fr/bk/br

    12x50 @ :50 w/ fins
    o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall
    e - IMO drill

    Main (1800):

    3X [
    1x300 @ 4:30/4:15/4:00 by round
    1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25
    1x25 @ :45 kick on back
    1x50 @ 1:00 - 2 br/1 br by 25
    1x50 @ 1:00 kick on back
    1x25 @ :45 no breath (or 1 breath)
    1x75 @ 1:15 kick on back]

    *You can bank the rest after the breath control 75/50/25
    *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round

    Sprint (200):

    8x25 @ :30
    o - FAST IMO
    e - easy choice

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  16. Monday 9/23/19

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick)

    8x200 D1-2 pull w/ paddles + SNKL
    2 @ 2:50 (2:42, 2:40)
    2 @ 2:45 (2:40, 2:38)
    2 @ 2:40 (2:34, 2:32)
    2 @ 2:35 (2:33, 2:28+)

    100 EZ

    Total: 2700

    Updated September 24th, 2019 at 04:06 PM by Calvin S

    Categories
    Swim Workouts
  17. Saturday 9/21/19

    AM LCM Solo @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x150 @ 2:10 k/dr/sw w/ fins + BD (kick)

    4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-)
    1:20 REST
    3x100 @ 1:20 (1:14+, 1:15-, 1:14)
    1:20 REST
    2x100 @ 1:20 (1:13+, 1:14-)
    1:20 REST
    100 @ 1:20 (1:09++)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  18. Tuesday 9/17/19

    PM LCM Solo @ LRRC

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    2x200 @ 3:00 kick w/ fins
    #1 - FR on back + 12.5 UW off all walls
    #2 - FL w/ BD

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  19. Saturday 9/14/19

    PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick 50 FR/50 BR w/ BD
    100 swim
    100 I.M. drill

    30x50 @ :50 @ 1500 PACE

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldnít talk. Which was nice. It means he couldnít do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

    Updated September 15th, 2019 at 01:53 AM by Calvin S

    Categories
    Swim Workouts
  20. Friday 9/13/19

    PM LCM w/ Trip @ LRRC

    6x100 @ 1:45
    odd: FR swim
    even: FL k/sw/dr/bld

    8x50 @ :50 FL kick w/ fins + BD
    6x50 @ :45 FR swim (swim BIG w/ BIG strokes) w/ paddles + fins

    4x150 @ 2:15 PINK (1:58, 1:58, 1:56+, 1:59-)

    100 EZ

    Total: 2000
    Categories
    Swim Workouts
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