LCM WARMUP 10 x 50fr on 1:00 200 easy with fins KICK 50 ez flutter kick 3 x 50 fast flutter kick on 2:00 •. 0:50, 1:00, 1:05 •. legs felt blown-up after SPRINTING/DRILLS 50 ez fr 14 x 15m fr fast/15m ez bk on 1:00 • 2-3 fast strokes then coast •. focus on breakout momentum 200 ez Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.
I had originally planned to use the 50’s 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 25’s. I think if you want to make a whole workout from this pattern, start with 100’s and work your way down to 25’s 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
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
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
10 x 50 fr on 1:15 10 x 50 on 2:30 most were fr 4 x 25 on 0:30 flutter kick 10 x 25 on 0:46 flutter kick 800 various drills and things with fins 2150 yds
Updated December 4th, 2019 at 11:06 AM by __steve__
250 fr warmup 4 x 50 bk on 1:15 6 x 50 bk on 1:30 500 bk with fins 200 ez fr with fins 10 x 25fr nb’s on 1:15 Then kicked out of pool for an non-swimming related scheduled class 1700 yds
Updated December 4th, 2019 at 09:10 PM by __steve__
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
10 x 50 on 1:00 4 x 50 on 1:05 3 x 50 on 1:15 3 x 50 on 1:30 500 drills fins 5 x 25 fr <95%+flip+ez bk on 3:00 5 x 50 fr (15m >95%) on 2:00 4 x 25 flutter kick on 0:30 10 x 25 flutter kick on 0:45 400 with fins and snorkel various 2 x 50 (25 fly / 25 ez) on 2:00 fins 2750 yds
Updated December 4th, 2019 at 09:16 PM by __steve__
Still in Alaska Nov 29 10 x 50fr on 1:00 500 ez with snrkl 50 bk 200 bk fins 7 x 50 (15m fast) on 2:00 4 x 25 flutter kick on 30 10 x 25 flutter kick on 1:00 500 drill with fins various 2250 yds Nov 30 Had only 20 min 100 ez fr wu 200 ez fr fins 800 straight through fins snorkel • as 175 fr / 25 fly order 1100 yds
Updated December 4th, 2019 at 09:19 PM by __steve__
Had 35 minutes to swim 200 warmup 6 x 25 nb fr on 1:00 4 x 25 kick on 1:00 4 x 25 on 2:00 2 x 25 kick on 1:00 8 x 25 on 1:00 800 yds
Updated December 4th, 2019 at 09:21 PM by __steve__
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!
SCY 35 min 500 warmup with fins and snorkel 8 x 25 flutter kick on 0:45 100 bk 100 one arm drills 4 x 25 head up fr with fins/25 ez on 1:00 300 drill 25 fly fins 25 ez 1350 yds Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.
Updated December 4th, 2019 at 09:22 PM by __steve__
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 FB/IG
Had to ride mtn bike with snow tires 9.2 miles over ice to swim. My first swim in weeks. A very nice pool - enjoyed the comfy 83° water after being exposed to alaskan air. 15 x 50 on 1:00 mixed fr/strk 10 x 15m fr fast /15 ez bk on 1:00 25 uwdk 75 ez 10 x 25 on 0:45 flutter kick 200 ez 50 mild sprint 29 12 x 25 dps drills *cramps from improper bike fit + swimming* 15 min jacuzzi, almonds, 1 apple 1000 various drill 3000 yds
Updated December 4th, 2019 at 09:25 PM by __steve__
Hey all! Yesterday I did my second Masters meet ever (it's hard to find meets around the Memphis area so I have to travel) and I'd call it a success! I finally tackled the 200 fr and it was a little off what I thought I could go, but for the first time in my swimming career I was thinking, "this is kind of fun!" I have never once thought a 200 free was fun, so I consider this meet a win no matter what my times were. I met some more great people, hung out with friends and got to bring my kids along. The funny part is my daughter will be swimming in the exact same pool two weeks from now for a meet of her own. Anyone else have a meet coming up? If so, good luck! Here were my events and results. It was a SCM meet which I find a bit odd but, still fun! 50 free: 28.09 100 free: 101.29 200 free: 2:16.93 50 breast: 38.72
Thursday, 11/21/2019 Pool Workout Shoulders were pretty much trashed today after past couple of days of gym!400 sw/300 IM k-dr-sw/200 k/100 IM dr 5x50 fr :55 br5/7 x25 5x50 kicking drill 1:00 mix strokes 2x150 mixed IM 2:30 4x75 sw/k/sw st 1:20 6x50 fr push pace :50 4x75 sw/k/sw st 1:20 2x150 mixed IM 2:30 8x50 V.S. x25 :50 16x25 w/fins :30 1 - scull 2 - streamline k 3 - power drill 4 - sw fast 100 ez 2x25 fast 25 off blocks + 25 ez 100 ez 4100y
Tuesday, 11/19/2019 CrossFit Workout Warmup - running, plyos, stretching Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8 Conditioning - AMRAP 12 1 power clean 155# 100m run 3 bar MUs + 1 power clean per round 7 rounds + 8 power cleans Wednesday, 11/20/2019 Warmup - rowing, KB warmup Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6 Conditioning - In teams of 2 3 rounds 200m farmer's carry (split 100m, I did 75# DBs) 30 TTB (I did 2 sets of 10) 40 cal row (I did 20 each round)
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
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