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Thread: Workouts by George

  1. #1
    Very Active Member geochuck's Avatar
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    Workouts by George

    Tomorrow I start.

    I have said this before but it starts in eanest Monday, the day that Chuckie gets the cast off her right arm. Target the long course events in Oregon, August.

    I have set my time goals for 50m and 100m free. The goal for the 50 free 26 seconds my best time this past year was 30 seconds with little training. The goal for the 100 free to get under 1 minute my best 100 this year was 1:15.

    I will post each workout after it is done.

    Each workout I will do is going to be 2500 meters. The first week will only be crawl, full stroke. Tomorrows workout will be 25 X 100 with45 sec between each 100. The first 5 X 100 will be at warm up pace. the next 15 X 100 will be at easy pace, then the next 5 X 100 will be very relaxed and slow.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  2. #2
    Very Active Member ViveBene's Avatar
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    Re: Workouts by George

    Are you posting your workouts on your own site?

    I was glad to see the YouTube video links on "Swim Downhill." The GoSwim videos are now impossible to view on a (my) dialup: Took 9 minutes yesterday to download and view, jerkily, a 28-second swim video plus Outback ad.

    Regards, VB

  3. #3
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Quote Originally Posted by ViveBene View Post
    Are you posting your workouts on your own site?

    I was glad to see the YouTube video links on "Swim Downhill." The GoSwim videos are now impossible to view on a (my) dialup: Took 9 minutes yesterday to download and view, jerkily, a 28-second swim video plus Outback ad.

    Regards, VB
    I am going to post the workouts here. I have been a little busy as when they removed Chuckie's cast on here arm they cut her in five places.

    I missed Tues and Wed workouts because Chuckie was not able to go with me. So Wed, Thurs Fri and Sat were cut back to the 1000m a day. Which I will post in a few minutes. Today we start in earnest. I will post todays workout after I return from the pool.

    The Go Swim should be straightened out soon.

    Wed - 300 m warmup varied strokes no complete breaststroke, arms only. No devices such as paddles, floats, fins, or kick boards.
    500 m swimming, today all crawl
    4 x 25 in 16 sec. on 30
    3 x 50 in 44 sec. on 1:30
    2 x 75 in ? no longer watching the clock on 2 min.
    1 x100 holding form. Am I ever out of shape.
    200 m very sloppy swim.

    Thurs - 1000 meter workout
    200 Warm up 2 x 100, 25 Free, 25 Kick, 25 Arms only, 25 free, 10 sec rest
    1 x 200 Free 20 sec rest
    2 x 100 Free 20 sec rest
    3 x 50 Free 20s rest
    250 Cooldown

    Fri - 1000 meter workout
    300m Warm up 100m Crawl, 50m Catch up crawl, 50m Breast using dolphin kick, 50m Scull & flutter kick on the back, 50m Crawl.
    500m Workout,
    20 x 25m on 30 seconds, first 5 fly, next 15 crawl
    200m cool down loosen up.

    Sat - 1000 meter workout
    250 warm up front crawl bilateral breathing.
    500 meter work out
    10 x 50m crawl on 60 seconds
    250 cool down very loose.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  4. #4
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Mon - St Patricks Day

    Spring Break kids all over the pool. Here is something I never thought I would ever do.

    Warm up 500 avoiding the crowd.
    15 min holding onto the wall kicking on the front, slow - hard every other min.
    rest 5 minutes
    15 min wall kicking on the back, slow - hard every other min.
    Hot tube 10 min. Shower and home.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  5. #5
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Tues missed workout Chuckie's arm giving here trouble.
    Chuckie took the replacement Doctors word to do specific therapy exercises. This is the Doctor who cut her five times with the saw when she removed her cast.

    We saw our Doctor and he said it was to early for the therapy the other doctor suggested. He did not like the cuts on her arm either.

    Wed March 19th

    200 warm up
    10 x 100 concentrating on technique.
    300 cool down.

    Today Thursday
    Pool crowded
    1 length rest.
    2 l rest.
    3 l rest.
    4 l rest.
    5 l rest
    6 l rest.
    8 lengths rest.
    Pool cleared up
    5 X 200 60 sec rest btween 200s
    Cool down 300m.
    Last edited by geochuck; March 20th, 2008 at 05:59 PM.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  6. #6
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Pool loaded today, did my warmup in the Hot tub.

    Lap lane filled with breaststrokers, back strokers.

    They had 3 lanes with lane ropes, two marked for swim lessons only. 3 horrible slow swimmers in the lap lane. I swam the other side of the roped off lanes and had to avoid the rusty joints water aerobics class.

    Good Friday

    Did 500m very slow swimming and back to the hot tub.
    Last edited by geochuck; March 22nd, 2008 at 09:24 AM.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  7. #7
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Just swimming easy for the following swim days. Working on technique and building strength.

    Sat. 15 X 100s 2 w/u 100s 2 cool down 100s.

    Sun. Day off.

    Mon. 10 X 150s, 2 w/u 150s, 2 150s cool down.

    Tues. 10 X 200s, 1 X 200 w/u, 1 X 200 cool down.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  8. #8
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Wed March the 26th.

    Chuckie in at 6:30 am for knee operation, 3 entry wounds for Arthroscopy clipping of rough spots around the knee. It started at 8 am finished at 9 am. Left hospital at 9:30 am, home at 9:45. Dr and Nurse George takes over house duties. Another day off from the pool.
    Last edited by geochuck; June 28th, 2008 at 10:24 AM.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  9. #9
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    In the last 3 months no swimming except I did swim for 3 weeks May 18th to June 5th in Mexico

    Here I come LC Nationals in Oregon.

    I hate complicated work outs.


    Sat, June 28th morning

    300 W/U

    12 X 100 crawl aerobic with 1 min rest. Almost junk swimming.

    It was almost like starting over again.

    300 cool down.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

  10. #10
    Very Active Member geochuck's Avatar
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    Re: Workouts by George

    Sunday easy front crawl swimming 1000m

    Monday

    300 w/u

    200m swim 3 min rest 1 min.

    125m 2min rest 2 min

    10 x 50m at 45 sec each 1 min rest

    1 X 100m at 1:35

    300 cool down.
    Keep it simple George Park
    Swimsuit Sale http://www.swimdownhill.com/index.html

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