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Swim Workouts

  1. Thursday - LONG swim - 5k!

    by , July 12th, 2019 at 12:29 PM (Middle Aged Distance)
    So yesterday I got the Masters workout from my coach, and thought it looked a little long but didn't think much of it. Then as I was adding it up I realized I'd be right around 5k... turns out I was supposed to pick either the distance or sprint set... not both. Oops. I was in a full body ache afterward, but a good one, and felt pretty accomplished. Taking a rest day today! Feel free to pick one of the two sets below to shorten this...

    W/U (600):

    300 sw - fr/bk/br by 25
    200 kick
    100 drill

    Main 1 (2100):

    3x300
    1 - IM Rotation smooth @ 5:50
    2 - free desc 100's @ 4:30
    3 - 50 no free fast/100 fr @ 5:00

    2x250
    1 - IM - double best stroke @ 4:40
    2 - fr - build each 50 @ 3:40

    3x200
    1 - 50 nf/50 fr fast @ 3:20
    2 - 200 IM smooth @ 3:40
    3 - fr n/s @ 3:00

    1x100 choice nf fast @ 1:40

    50 easy

    Main 2 (2000):
    *If you are doing this as your only main set, this is the sprint set I was referring to. I went smooth on the swim portions but if you are skipping the distance set above, the swims are all fast

    2X {
    6x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :55
    5x50 - Rd 1 sw @ 1:00; Rd 2 kick @ 1:00
    4x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :50
    3x50 - Rd 1 sw @ :55; Rd 2 kick @ 1:00
    2x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :45

    250 easy

    Total: 5000
    Categories
    Swim Workouts
  2. Wednesday - Breath Control

    by , July 12th, 2019 at 12:21 PM (Middle Aged Distance)
    This was a Masters workout I did later in the day, it was harder than I expected. Not too long, but good breath control sets.

    W/U (1200):

    400 swim
    2x100 kick
    400 pull (buoy, pads+buoy, pads, swim by 100)
    4x50 drill @ 1:00

    Main (1200):

    2x150 @ 2:30
    bc/-1/-2

    6x50 @ 1:10
    o - fr 3 breaths
    e - IMO fast

    3x100 @ 1:40
    no breath in and out of flags/turn

    6x50 @ 1:15
    o - fr 2/3 breaths
    e - IMO fast

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  3. Wednesday 7/10/19

    PM LCM Solo @ LRRC (Taper Day #9)

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x50 @ 1:00
    odd: BUF
    even: SMOOTH

    100 @ 800 PACE/400 I.M. closing speed (1:07++)

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  4. Tuesday 7/9/19

    PM LCM Solo @ LRRC "I.M." (Taper Day #8)

    500 Warm-up I.M.
    4x50 @ 1:10 FR kick w/ BD

    4x100 @ 2:00 k/sw/dr/bld
    - one each stroke I.M.O.

    4x50 @ :50
    #1 - FR simulate second 50 of 100 FL in 400 I.M. (:34-)
    #2 - BK @ 400 PACE (:39-)
    #3 - BR @ 400 PACE (:41-)
    #4 - FR @ 400 PACE (:33-)

    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  5. Monday 7/8/19

    PM LCM w/ Trip (sort of) @ LRRC "800 pace" (Taper Day #7)

    500 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x50 @ :50 build to ~85%
    100 EZ

    2x100 @ 1:40 @ 800 PACE (1:08+, 1:08+)
    2x50 @ :50 @ 800 PACE (:34-, :34+)

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  6. Monday 7/8/19 - Shortened Masters Swim

    by , July 8th, 2019 at 11:46 AM (Middle Aged Distance)
    I have family in town this week so the good news is that I can get out of bed to go to Masters practice early in the morning and not be an evil mom and drag my kids with me. I had to get out by a certain time today so only got about an hour in but it was a quality workout. All LCM below:

    W/U (700):

    400 - 300 sw/100 kick
    3x100 drill IM mix - fl/bk, bk/br, br/fr

    Main (2000):

    4x100 fr @ 1:30 - bu/fast by 50
    2x200 smooth @ 3:15
    8x50 @ 1:00 - odd build, even fast - choice stroke (keep bu/fast the same stroke)
    2x200 smooth @ 3:15
    4x100 @ 1:45 - choice no free

    100 easy

    Total: 2800
    Categories
    Swim Workouts
  7. Last Week Swims - Delayed post

    by , July 8th, 2019 at 11:40 AM (Middle Aged Distance)
    With the holiday last week, I was busy getting what seemed like a million things done but I did get a light swim in on Wednesday. Took Thursday and Friday off, but got a small swim in on Saturday too with the hubby. Both are posted below. Low yardage last week but at least I was in!

    Wednesday 7/3/19

    W/U (500):


    300 swim
    200 kick

    Main (1600):

    4x400 @ :15 sec RI

    1 - pull with buoy at ankles
    2 - pull with buoy normal
    3 - pull with buoy and pads
    4 - swim w/ pads

    100 easy

    Total: 2200

    Saturday 7/6/19

    W/U (800):

    4x125 @ 2:15
    1 - 100 fr, 25 stroke
    2 - 75 fr, 25 stroke, 25 fr
    3 - 50 fr, 25 stroke, 50 fr
    4 - 25 fr, 25 stroke, 75 fr

    4x75 @ 1:15 - d/s/d choice

    Main (1200):

    4X{
    100 IM @ 1:50/1:45/1:40/1:35 by round
    100 Fr @ 1:15/1:20/1:25/1:30 by round
    4x25 @ :45 IMO by round

    100 easy

    Total: 2100

    Categories
    Swim Workouts
  8. Friday 7/5/19

    AM SCY w/ Nashville Aquatic Club Masters @ Tracy Caulkins Competition Pool (Centennial Sportsplex) “I.M.” (Taper Day #6)

    400 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    4x @ 2:00
    25 PINK STRK
    25 BUF STRK
    50 SMOOTH FR

    100 EZ
    2:00 REST

    4x @ 2:00
    50 FAST STRK (27.5, 31.0, 33.9, 26.5)
    50 EZ

    100 EZ

    200 EZ FR kick w/ fins + BD

    Total: 2200

    STRK = I.M.O.

    In Nashville for the holiday weekend and to avoid being out of the water for four days I dropped in today (and also plan to drop in tomorrow) for the NAC Masters workout. I tweaked some things since I am tapering. Great workout though, great coach, and great pool.
    Categories
    Swim Workouts
  9. Wednesday 7/3/19

    AM LCM w/ BASH @ Main Pool “Recovery” (Taper Day #5)

    400 swim every 4th scull w/ SNKL
    3x200 @ 3:20 pull w/ SNKL

    3x250 @ 3:40 I.M. 25 drill/25 swim
    #1 - double FL
    #2 - double BK
    #3 - double BR

    3x200 @ :20 rest alternating FR/BK by 25
    odd: FR on diving well end, BK at shallow end
    even: BK on diving well end, FR at shallow end

    150 EZ

    Total: 2500
    Categories
    Swim Workouts
  10. Tuesday Workout - 7/2/19

    by , July 2nd, 2019 at 03:37 PM (Middle Aged Distance)
    I felt a little better today was able to get a longer swim in. I had a kick set as well, but cut it out at the end because of time constraint. I'll post it below even though I had to cut it.

    W/U (1050):

    7x150 sw->pull->kick

    150 sw
    100 sw, 50 pull
    50 sw, 100 pull
    150 pull
    100 pull, 50 kick
    50 pull, 100 kick
    150 kick

    Sprint (900):

    4X{
    125 @ 2:00/2:15 - 75 fast, 50 easy
    75 @ 1:15 smooth, get stroke count on 1st 25 and maintain
    25 FAST @ :30
    1 min rest in between - odd rounds free, even rounds stroke on 125 and 25 }

    IM (1300):

    300 IM - 50fly, 100bk, 50br, 100fr (15 sec RI)
    4x25 fly @ :30
    250 RIM - 75fr, 50br, 75bk, 50fl (15 sec RI)
    4x25 bk @ :30
    200 IM - 25fl, 50bk, 50br, 75 fr (15 sec RI)
    4x25 br @ :30
    150 IM - 25fl, 50bk, 25br, 50fr (15 sec RI)
    4x25 fr @ :30

    Kick (500):

    10x50 k @ 1:05
    odd - fast free
    even - breast

    50 easy

    Total: 3800
    Categories
    Swim Workouts
  11. Back in Memphis - 7/1/19

    by , July 2nd, 2019 at 10:09 AM (Middle Aged Distance)
    So I got in the pool yesterday but it was not much of a workout. I'd feel guilty, but I drove straight from PA to TN on Sunday 12 hrs so I don't feel that bad. Just needed to loosen up from sitting for so long.

    W/U (1500):

    500 sw
    400 IM (25k, 50dr, 25sw)
    300 pull
    200 k
    100 swim

    8x25 @ :30 IMO

    odd - fast
    even - easy

    300 easy - 100 sw/100k/100sw

    Total: 2000
    Categories
    Swim Workouts
  12. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
    Categories
    Swim Workouts
  13. Monday 7/1/19

    AM LCM w/ BASH @ Main Pool "A little 'manufactured speed'" (Taper Day #3)

    500 swim every 4th 25 head up scull

    2x
    2x150 @ 2:40 k/dr/sw w/ fins + SNKL
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 FR swim

    100 EZ

    **Changed into B70 Neuro Comp full-body suit**

    150 SMOOTH

    100 @ no rest go when ready 15M DIVE FAST/85 EZ
    100 @ no rest go when ready 30M DIVE FAST/70 EZ
    100 @ no rest go when ready 50 DIVE FAST/50 EZ (26.90)

    150 EZ

    Total: 2000
    Categories
    Swim Workouts
  14. Saturday 6/29/19

    AM LCM w/ BASH @ Main Pool "A little speed play" (Taper Day #2)

    400 swim every 4th 25 scull w/ SNKL

    4x250 @ 3:45 swim w/ SNKL

    3x300 @ 5:45
    1 - 100 AE/100 FAST/100 AE (1:12-)
    1 - 50 FAST/50 AE (:32+, :34, :34-)
    1 - 100 FAST/100 AE/100 FAST (1:10-, 1:11+)

    200 FLOAT

    Total: 2500
    Categories
    Swim Workouts
  15. Friday 6/28/19

    PM SCM Solo @ Indian Hill Swim Club "Power, Resistance, Speed" (Taper Day #1)

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    8x50 @ :15 rest "Progressive Freestyle" w/ SNKL

    4x25 @ :20 rest FAST 12.5M UW w/ chute (half open)
    2x25 @ no interval, go when ready DIVE FAST 15M UW
    1:00 REST
    4x25 @ :20 rest FAST 15M FR kick w/ BD + chute (half open)
    2x25 @ :30 rest FAST FR kick w/ BD
    1:00 REST
    4x25 @ :30 rest FAST 15M FR swim w/ chute (3/4 closed)
    2x25 @ no interval, go when ready DIVE FAST FR swim (to the feet)

    150 EZ FL kick w/ fins + BD

    Total: 2000

    Decided to sleep in this morning and since my mother wanted help with my kids at the pool today, we took turns watching them so we could both get our laps in. Wasn't going to be able to double because I wanted to watch the USA World Cup match.

    Updated June 28th, 2019 at 06:24 PM by Calvin S

    Categories
    Swim Workouts
  16. Thursday 6/27/19

    AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'"

    4x200 @ :10 rest
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - BK 75 swim/25 kick S-line
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - I.M. 25 drill/25 swim

    12x100
    1 @ 1:40 FR swim w/ SNKL
    1 @ 1:50 I.M.
    1 @ 2:10 FR kick w/ BD + SNKL

    6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull
    6x50 @ 1:00 25 BUF/25 SMOOTH

    6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78)
    1:00 REST
    6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56)
    * #1 was from a dive, all 12 were "to the feet" (flip turn)

    200 EZ

    Total: 4000

    Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way
    Categories
    Swim Workouts
  17. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450
  18. Wednesday 6/26 - Back in the shark tank pool

    by , June 26th, 2019 at 10:17 AM (Middle Aged Distance)
    I went back to the basement pool again today - I swear at any time it feels like those metal walls will open up and sharks will come swimming out! I managed to keep it together for about 3k yards today. Note, I haven't been wearing fins for about a week because for some reason a set last week rubbed the top of my foot raw. Feel free to use fins on the kick and drop the interval.

    W/U (2000):

    20x100

    4 - sw @ 1:30
    4 - kick @ 2:00
    4 - IM @ 1:40 - odd sw, even drill
    4 - pull @ 1:25
    4 - sw @ 1:20 - 2 w/ pads, 2 swim no equipment

    Main (1000):

    200 FAST @ 2:20
    2x100 k/sc/dr/sw @ 2:00
    150 FAST @ 1:50
    2x75 k/sc/dr @ 1:30
    100 FAST @ 1:20
    2x50 k/sc @ 1:00
    50 FAST @ :50
    2x25 k @ :30

    100 easy

    Total: 3100
    Categories
    Swim Workouts
  19. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  20. Short Workout in a New Pool - Monday 6/24/19

    by , June 25th, 2019 at 07:56 AM (Middle Aged Distance)
    So my kids and I traveled to PA this weekend to spend some time with family, which means I had to find a place to swim. Small town PA doesn't have a lot of options but I did manage to find a local YMCA... only problem is that it's VERY old, and actually has all metal walls which to be honest freaked me out a bit! I did get in a quick 2700, and will probably go back tomorrow. Note - the pool was scy so adjust the intervals if needed.

    W/U (1000):

    300 sw
    300 k
    200 IM dr/sw
    200 pull

    Main 1 (600):

    4x150 k -> sw
    1 - sw @ 2:00
    2 - 50 kick fast, 100 swim @ 2:20
    3 - 100 kick fast, 50 swim @ 2:40
    4 - 150 kick fast @ 3:00

    Main 2 (1000):

    4X {
    100 IM @ 1:30
    100 free smooth @ 1:15
    2x25 sw IMO by round @ :30}

    100 easy

    Total: 2700
    Categories
    Swim Workouts