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  1. 1/12-18 Easy day today. Swim meet tomorrow.

    by
    USMS Memberpoolraat
    , January 12th, 2018 at 12:28 PM (A comfort swimmer's guide to easy swimming)


    400 swim free & back
    8 x 50/5 sr kick, free-back-fly
    400 pull free & back
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  2. 1/11/18 - Speed & Power

    by
    USMS Memberpoolraat
    , January 11th, 2018 at 12:33 PM (A comfort swimmer's guide to easy swimming)
    Warmup (900)
    300 choice
    4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
    4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
    2 x 25/15sr V sit scull
    5 x 20 free in & outs w/ drag race start & fast flip turn
    50 EZ

    Main Sets (1800)
    6 x 25/1:00 burst + cruise (2 each fly-back-free)
    50 EZ

    8 x 50/1:30 as
    1 = fast 10 SDK from blocks + cruise
    2 = fast 15 SDK from blocks + cruise
    3 = EZ
    4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
    5 = EZ
    6 = AFAP backstroke from blocks (went 36±)
    7 = EZ
    8 = EZ

    Free
    4 x 25/1:00 swim w/parachute & paddles (±18)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 15-16)
    100 EZ @ 3:00

    Back
    4 x 25/1:00 swim w/parachute & paddles (±22)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 17-18)
    100 EZ @ 3:00

    Kick
    4 x 25/1:00 kick w/parachute & fins
    50 EZ @ 2:00
    4 x 25/1:00 fast kick w/fins
    100 EZ @ 3:00

    Warm down
    250 EZ

    Total: 2800
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  3. 1/10/18 - Recovery Day - 2500 yards

    by
    USMS Memberpoolraat
    , January 10th, 2018 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    400 swim free & back
    3 x (4 x 25 shooters w/fins)/:45
    1 = back 2 = belly 3 = left side 4 = right side
    50 EZ

    4 x (4 x 50)/15 sr
    1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free
    50 EZ

    4 x 25/45 breath control free (1-2 breaths)
    4 x 25/1:00 glide drill or UW breast pull

    10 x 100/15 sr
    odds= DPS free pull, evens = EZ kick w/fins

    100 EZ back

    Total: 2500 yards

    Updated January 10th, 2018 at 06:24 PM by poolraat

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  4. Tuesday, 1/9/18 - 2800 yards

    by
    USMS Memberpoolraat
    , January 9th, 2018 at 12:45 PM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    300 swim free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall
    2 x 25/10 sr V sit scull w/paddles
    5 x 20 backstroke in & outs w/drag race start & fast turn
    50 EZ

    Main Sets (1700)
    4 x 25/30 strong free
    4 x 50/1:10 IM order
    2 x 75/1:30 free w/paddles & overkick
    2 x 100/2:15 IM, 2nd one faster
    50 EZ

    w/fins:
    4 x 25/30 power kick 10 SDK
    4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
    4 x 50/1:15 kick Back
    2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles

    4 x 100/2:00
    1 = smooth
    2 = break :5 @ 50, hold same time (incl break)
    3 = break :5 @ 50 & 75, hold same time ( “ )
    4 = break :5 @ 25, 50 & 75, hold same time ( “ )

    Warm down
    200 EZ free & back

    Total: 2800 yards
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  5. A new year, a new resolve.

    by
    USMS Memberpoolraat
    , January 8th, 2018 at 01:31 PM (A comfort swimmer's guide to easy swimming)
    I decided that this year I would resume serious training and do some meets. So, since I have already made NQT's for 4 events for this year's spring Nationals, My training and racing the next 4 months will be geared to competing in Indy in May.
    I am revisiting the HIT workouts that Fortress posted in 2012 with some modifications, mostly shortened to fit the time I have available to swim.

    So here's what I did this morning:

    Warm up (900)
    300 free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall then strong flutter kick on surface
    2 x 25/15 SR V sit scull
    5 x 20/45 free in & outs w/drag race start & fast flip turn
    50 EZ


    Main Sets:
    2 x through
    4 x 25/:40 as:
    1 = 12.5 EZ/12.5 fast 2 = 12.5 fast/12.5 EZ
    3 = fast 4 = EZ


    12 x 25/:40
    odds = 12.5 smooth free/12.5 fast fly
    evens = EZ


    2 x (4 x 25 + 50) kick w/fins
    25s = fast kick @:40
    50 = EZ @ 1:20


    3 x (4 x 50 w/fins) @ 1:30
    -- 1 round each fly, back, free
    1 = 25 smooth/25 @ 100 pace
    2 = EZ
    3 = AFAP
    4 = EZ


    Warm down
    100 EZ


    Total: 2700 yards

    Updated January 8th, 2018 at 03:44 PM by poolraat

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  6. Return to competition

    by
    USMS Memberpoolraat
    , April 3rd, 2017 at 07:30 PM (A comfort swimmer's guide to easy swimming)
    Until last month I had not swam in a meet since 2012 Summer Nationals.
    Finally decided to try and get back into it after a long lay-off.
    So on March 18 I entered a small age group meet in Jackpot, Nevada. Signed up for 3 50's; free, back and fly. Times weren't that great but not bad considering.
    Here's how I did: 50 free - 30.31, 50 fly - 33.72, 50 back - 35.96 (NQT).

    Encouraged by how I did, I entered a meet in Nampa Idaho this past weekend.
    Did the 100 free, 100 back and 50 free. I was very pleased with how I did and actually exceeded my expectations.
    Here's how I did: 50 free - 30.04, 100 free - 1:05.14 (NQT), 100 back - 1:15.51 (NQT).

    I guess if I could've swam these meets a month earlier I could have entered Spring Nationals. Perhaps I will consider Summer Nationals now.
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  7. Still comfort swimming

    by
    USMS Memberpoolraat
    , February 9th, 2017 at 05:47 PM (A comfort swimmer's guide to easy swimming)
    I see it's been almost 4 years since I last posted. I'm still swimming although not training as hard as I was then. But working hard enough.

    Here's what I did this morning:

    Warm up: (1000)
    200 swim - 200 IM kick - 200 pull
    4 x 25 scull
    4 x 25 shooters w/fins
    4 x 25 burst and cruise, IMO
    100 EZ

    Main Set: (1400)
    4 x 75/1:30 strong free, DPS (went 1:01-02 & 16 SPL)
    4 x 25/45 free, 2 breaths/25
    2 x 25 mid pool, work turn
    50 EZ

    4 x 75/1:40 strong back, DPS (went 1:07-08 & 18 SPL)
    4 x 25/45 DPK shooters w/fins
    2 x 25 mid pool, work turn
    50 EZ

    4 x 100/2:30 IM, desc1-4 (went 1:37-1:35-1:32-1:29)

    Warm down (200)
    100 easy kick
    100 easy swim

    Total: 2600 yards
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  8. Elko Triathlon

    by
    USMS Memberpoolraat
    , March 2nd, 2013 at 09:47 PM (A comfort swimmer's guide to easy swimming)
    The 10th Annual Elko Triathlon was today. And for the 10th time I did the swim. This year I also did the bike then teamed up with my brother for the run. I tied my fastest time for the swim (set last year) and was first to finish the swim in the 18+ division and was 3rd off the bike. Then let my brother take over to finish the race. We ended up first in the team catagory and were 2nd overall! Not too shabby for a couple of old guys!
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  9. Easing into HIT

    by
    USMS Memberpoolraat
    , February 4th, 2013 at 07:50 PM (A comfort swimmer's guide to easy swimming)
    As my shoulder becomes stronger and I am able to swim pain free I have been gradually adding some sprint work into my workouts. Today, for the first time, I chose one of Leslie's HIT workouts and did a modified version, mostly shortened the total workout to fit the time I have available to swim. It went well but I am definitely in need of more speed work. My "fast" swims, especially backstroke, were a bit off what I should be doing.

    Warm up (900)
    500 choice - swam as 125 free/125/back/150 free kick/100 back kick
    1 x 100 scull :20 SR
    50 EZ
    8 x 25 shooters w/fins @ :45 - alternated dolphin on back with face down dolphin kicking
    50 EZ

    Main Set (1900)
    8 x 50/1:15 kick - 1-4 w/board & snorkel, 5-8 on back, all between 55-58
    1 x 100/2:00 negative split - free, went 1:15
    1 x 200/4:00 DPS free w/paddles - w/freestyler paddles, 14-15 SPL

    6 x 50/1:15 kick - 1-3 w/board & snorkel, 4-6 on back, all between 55-58
    1 x 50/1:30 fast @ 100 pace - back, went :38 (more like 200 pace on this one)
    1 x 100/2:00 negative split - back, went 1:23
    1 x 200/4:00 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL

    4 x 50/1:15 kick - 1-2 w/board & snorkel, 3-4 on back all between 55-58
    2 x 25/1:00 AFAP - fly, went 17
    1 x 100/2:00 negative split - free, went 1:14
    1 x 200 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL

    Warm down
    100 EZ

    Total: 2900 yards
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  10. I'm Baaaack!

    by
    USMS Memberpoolraat
    , January 30th, 2013 at 03:37 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 1/30/13
    SCY

    I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder!

    So this is what I did today.

    Warm up (950)
    200 swim - 100 kick - 100 drill - 200 pull (build)
    3 x 50/50 build
    8 x 25/30 with fins #
    #1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast

    Set #1: Main Set (1250)
    100 back build/2:30 – went 1:24
    2 x 25/1:00 AFAP free – under 15 for these
    100 ez choice (drill - swim by 25's)

    100 back as: 50/10sr/50 strong/3:00 – went 1:20
    2 x 25/1:00 AFAP free – under 15 for these
    100 ez choice

    100 back as: 50/5sr/25/5sr/25 very strong/3:00 – went 1:18
    2 x 25/1:00 AFAP free – under 15 for these
    100 ez choice

    100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 – went 1:16
    2 x 25/1:00 AFAP free – under 15 for these
    100 ez choice

    100 back NS/3:00 – went 1:22
    1 x 25 ALL OUT free – under 15
    125 ez choice

    Set #2: Kick (200)
    200 continuous kick moderate without board or an equipment
    alternating dolphin/flutter by 50

    Warm down
    200 easy free

    Total: 2600 yards
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  11. 1 Hour Postal

    by
    USMS Memberpoolraat
    , January 28th, 2013 at 05:50 PM (A comfort swimmer's guide to easy swimming)
    Went to Boise this weekend to do the 1 hour swim. I had a good swim going 4035 yards even though I did not rest at all prior to doing this. in addition to training hard all last week, I swam a 3300 yard workout on Saturday and then drove to Boise (a 4 hour drive from Elko), went cross country skiing and then out on the town for drinks and dancing with my coach. Woke up Sunday morning thinking I really didn't want to do it but picked up my coach and went to the YMCA, jumped in and went for it. My best distance for this is 4050 yards when I swam it 2 years ago so I was quite pleased with this year's effort. This was the 7th time I've done it since I began swimming in 2000.
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  12. Last swim in home pool for 2012

    by
    USMS Memberpoolraat
    , December 8th, 2012 at 01:43 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 12/8/12

    The city pool closes for the rest of the month after today. I've never quite understood why other than the "that's what we've always done". They claim it's for maintenance but when they re-open in January there's not much evidence of that.

    Anyway....

    SCY

    Warm up (800)
    300 back & free
    3 x 100/15sr (50 scull w/fast kick & fins – 50 build to strong)
    4 x 50/1:05 kick

    Main Set (2200)
    3 x 10 minute continuous swims/60sr
    1 = moderate, 2 = strong, 3 = stronger
    Count laps
    -- did 3 x 700 - #1 at 10:20, #2 at 10:15, #3 at 10:12

    50 swim – 50 kick

    Backstroke Set (600)
    1 x 200 build/3:30 went 3:15
    2 x 100/1:45 NS went 1:30-31
    4 x 50/1:00 43-44 on these

    Warm Down
    Talk to girl in adjacent lane for 5 min then 100 easy

    Total: 3700 yards
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  13. Friday, 12/7/12

    by
    USMS Memberpoolraat
    , December 7th, 2012 at 02:33 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm-up
    1 x 300 Choice

    Drill
    4 x 75/10 SR
    • 25 fists / 25 rhythm / 25 ¾ catchup drill
    3 x 100/1:45, - Freestyle swim
    • Descend Stroke Count (SC) of the 1st 50 1->4
    • Descend time of 2nd 50 1->4
    4 x 25/10 sr – easy

    Main Set
    1 x 100/1:45
    1 x 200/:3:15
    1 x 300/4:45
    1 x 400/6:15
    1 x 300/4:45
    1 x 200/3:15
    1 x 100 - Fastest
    - All Free

    Kick
    1 x 300 kick

    Warm-down
    1 x 100 All easy swim or drill

    Total: 3000 yards
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  14. Thursday, 12/6/12

    by
    USMS Memberpoolraat
    , December 6th, 2012 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm-up (1000)
    1 x 300 Choice -free & back
    3 x 100/2:00, DPS - all free
    -- 25 R-arm / 25 L-arm / 50 freestyle,
    4 x 75/1:15 - 25 Rhythm Drill / 50 free, build
    4 x 25/:10 SR, back, desc

    Main Set (1800)
    4 x 125/2:00, free
    -- Breathe 3 for 1st 75, then 50 free breath anytime
    -- ave 1:47 on these
    -- Extra :30 after the 4th 125
    5 x 100/1:35 free - at 500 pace
    -- went 1:25-26 on these
    -- Extra :30 sr
    1 x 500 - Very good effort swim
    -- went 7:10
    -- Rest 1:00 after the 500
    3 x 100/1:50 Strong back
    -- Went 1:30-31 on these

    Kick Set (300)
    4 x 75/1:45 Strong
    -- Went 1:28-30 on these

    Warm-down
    100 easy reverse IM

    Total: 3200 yards
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  15. Wednesday, 12/5/12

    by
    USMS Memberpoolraat
    , December 5th, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY

    More Il Garbagio. I'm hoping this shoulder issue will clear up when I take 3 weeks off (pool will close for the remainder of the month after this week).

    Warm up
    300 free & back
    300 IM as 25 kick/50 drill for each stroke
    200 kick

    Main Set
    600-500-400-300-200-100 swim w/20-30 sr after each

    Warm down
    100 easy back

    Total: 3000 yards
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  16. Tuesday, 12/4/12

    by
    USMS Memberpoolraat
    , December 4th, 2012 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup
    300 swim free & back
    200 kick
    200 pull w/buoy only
    3 x 100/1:45 back, desc
    100 scull

    Set #1
    8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall
    - ave 34-35 on these

    Set #2
    12 x 25/:40 Kick, Strong
    - 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these

    Set #3
    Repeat 2x, 1 free, 1 back
    1 x 100 25 drill/25 swim
    1 x 200/4:00 (back), 3:30 (free), build
    - went 3:03 back, 2:45 free
    1 x 50/1:30 200 pace
    - went 39 back, 35 free
    1 x 50/1:30 easy

    Warm Down
    200 easy mix of free/kick/back

    Total: 2800 yards
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  17. Monday, 12-3-12

    by
    USMS Memberpoolraat
    , December 3rd, 2012 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    500 swim alternating back & free by 100's
    200 kick
    200 pull
    100 scull

    Main Set
    1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each.
    - total time was 26:10, swim time was 24:30

    Warm down
    200 easy back & free

    Total: 2850 yards

    Updated December 3rd, 2012 at 02:57 PM by poolraat

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  18. Saturday, 12-1-12

    by
    USMS Memberpoolraat
    , December 2nd, 2012 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    300 Free & back
    200 IM Kick
    4 x 50/1:00 ds
    200 Pull w/buoy & snorkel

    Main Set (1800)
    Free or Back
    Repeat 3x 1min rest between rounds
    1 x 200/3:00 (free) - 3:15 (back) strong
    2 x 100/1:35 (free) - 1:45 (back) strong
    4 x 50/1:00 smooth
    Rounds 1 & 3 Back, went
    200's - 3:04, 3:01
    100's - - 1:30, 1:28, 1:29, 1:28
    Round 2 Free, went
    200 - 2:44
    100's - 1:22, 1:24

    Kick Set (400)
    16 x 25/40 FAST – with Fins
    Odds – Dolphin Kick Under Water on all sides
    Evens – smooth free

    Warm Down
    100 easy

    3200 yards
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  19. Friday, 11/30/12

    by
    USMS Memberpoolraat
    , November 30th, 2012 at 05:53 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Haven't swam since Monday. Must have needed the rest because I felt really good today.

    Warm Up (600)
    200 Free/Back swim
    200 kick w/board & snorkel
    200 pull w/buoy & snorkel, no paddles

    Main Set (2000)
    Back & Free
    1 x 100/1:50 – strong back --1 x 100/1:40 - smooth free
    2 x 100/1:50 – strong back --2 x 100/1:40 - smooth free
    3 x 100/1:50 – strong back --3 x 100/1:40 - smooth free
    4 x 100/1:50 – strong back --4x 100/1:40 - smooth free
    - went 1:28-1:30 on back, 1:25-27 on free

    Warm down:
    200 easy mix of free, back, fly, & breast

    Total: 2800 yards
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  20. Monday, 11/26/12

    by
    USMS Memberpoolraat
    , November 26th, 2012 at 07:48 PM (A comfort swimmer's guide to easy swimming)
    SCY

    I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.

    Today:
    Warm up: (1000)
    500 choice - did as 100 free/100 back/100 free/100 back/100 free
    4 x 50 w/paddles 25 kick - 25 pull/1:15
    - no paddles, just kicked and pulled without them. ave 50 on these
    4 x 50/50 build each and ds set
    - free went 40->37
    4 x 25/30 burst + cruise
    - kicked these as fast underwater SDK to 15 then easy flutter to wall

    Set #1 (1000)
    2 x 200/3:30 make interval
    - #1 back at 3:10, #2 free at 2:50
    2 x 100/1:45 negative split by 50
    - #1 back at 1:30, #2 free at 1:25
    1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's

    Set #2: Kick and pull (800)
    8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
    16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
    - odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)

    100 easy swim

    Total: 2900 yards
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