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  1. Thursday, 2/23/12

    by
    USMS Memberpoolraat
    , February 23rd, 2012 at 05:22 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (500)
    500 Choice
    - swam 250 free/250 back

    Drill/Kick Set (1500)
    4 x 50 free/50 – 25 smooth/25 fast, high hand recovery
    - was around :38 on these
    8 x 75/1:50
    Odds: kick 25 board/25 tombstone/25 swim free with strong kick
    evens: 25 streamline/25 underwater/25 swim back with strong kick
    12 x 25 fast tempo:
    1-4/:20, rest 1 min;
    - around 17-18
    5-8/30, rest 1 min;
    - around 16-17
    9-12/40
    - around 15-16

    400 Swim free with fins, moderate pace
    - went 5:25

    Backstroke set (700)
    Repeat 2x
    6 x 25/:40 with cup
    - around 25 on all
    4 x 50/1:15 fast swim

    - 1st time was around 39-40
    - 2nd time was 40-41

    Cool down
    100 easy free

    Total: 2800 yards
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  2. Tuesday, 2/21/12

    by
    USMS Memberpoolraat
    , February 21st, 2012 at 06:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    2 x 300/20sr build each
    - 1st one free, 2nd one back

    Main Set: Swim following 3 times: #1 & 3 = with fins, #2 w/o fins
    - did #1 and 2 free With fins went 6:40, without went 7:10
    - #3 back with fins, went 7:30
    3 x 500 = 125 smooth - 25 fast
    100 smooth - 25 fast
    75 smooth - 25 fast
    50 smooth - 25 fast
    25 smooth - 25 fast

    Kick Set:
    Repeat 4 times:
    2 x 50/1:10 make send off
    2 x 25/50 FAST
    - #1 & 2 with board & snorkel, was around 1:00 on 50's, 22 on 25's
    - #3 & 4 flutter on back, around 1:02 on 50's, 23 on 25's

    Drill/Swim:
    2 x 100/15sr (swim - kick - drill - swim)


    Total: 2900 yards
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  3. New Age Group!!!

    by
    USMS Memberpoolraat
    , February 20th, 2012 at 01:09 PM (A comfort swimmer's guide to easy swimming)
    I guess it's time to start over with the personal bests since I am starting in a new age group today. Although I am still hopeful that some of my times will continue to improve over the next few years as I continue to improve my technique.

    I celebrated my birthday by going cross country skiing on Saturday and while doing so fell and jammed my shoulder. It's still a bit sore and I haven't swam since, but I'm hopefull that I did no serious damage and will be training at full speed again in a few days. Will focus on kicking untill then.
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  4. Thursday, 2/16/12

    by
    USMS Memberpoolraat
    , February 17th, 2012 at 01:05 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    300 choice - free & back
    3 x 100/1:45-50 – 25 drill/25 swim
    - all free, did fist and 1-arm for drills
    4 x 50/50 dps build
    - free, around 40
    4 x 25/30 strong
    - IM order

    Kick Set (900)
    4 x 100 IM/2:30
    - no board but used snorkel for this set, ave 2:10
    20 x 25/40 strong – board ok
    - alternated 2 on belly w/ board, 2 on back, mostly flutter with occasional dolphin

    Back Set (600)
    3 x 200 Back/3:30 - build
    - went 3:06, 3:06, 3:04

    Pull Set Free (600)
    3 x 200/3:00 pull with paddles, buoy, snorkel
    - went 2:40, 2:42, 2:42

    Warm down
    100 easy swim

    Total: 3100 yards
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  5. Wednesday, 2/15/12

    by
    USMS Memberpoolraat
    , February 15th, 2012 at 07:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    400 choice - did 200 free/200 back
    10 x 50/1:00
    - Odds = free, 25 smooth + 25 build
    - Evens = kick, 25 easy + 25 build
    100 easy

    Main Set: (1500)
    4 x 25 burst + cruise/45 - was around 17 on these
    50 easy

    4 x 75/2:00 alt free and back
    12.5 burst + 12.5 easy, 12.5 easy + 12.5 fast w/fast turn, 25 easy
    - on back was under 1:05, the free ones were at :57
    50 easy

    2 x (5 x 100) w/fins @ 2:30; Round #1 = back, Round #2 = free
    1= 100 strong @ 200 RPM (race pace mode)
    - Back 1:12; Free 1:06
    2 = 50 @ RPM (5sr), 25 RPM (5sr) 25 AFAP
    - Back 1:21 (1:11 swim); free 1:15 (1:05 swim)
    3 = easy
    4 = 4 x 25 AFAP, (5sr @ each 25)
    - Back 1:25 (1:10 swim); Free 1:16 (1:01 swim)
    5 = easy


    Drill/Kick (200)
    8 x 25/40 alt drill choice w/streamline kick (tight streamline)
    - did 1 arm and fist for drill, free and back

    Sprint Set (100)
    2 x 25/2:00 off blocks sprints
    - was sharing a lane so couldn't do blocks, so went from a push.
    - did first one fly ±16, 2nd one free ±14.

    200 warm down

    Total: 2900 yards
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  6. Tuesday, 2/14/12

    by
    USMS Memberpoolraat
    , February 15th, 2012 at 07:02 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (1300)
    200 swim
    200 kick/swim
    200 drill/swim
    200 scull/swim by 50's

    3 x 100/1:50 50 free - 50 back (build by 50's)

    8 x 25/40 Very Strong - IM Order

    Main Set (1500)
    10 x 50 back pull w/bouy and paddles 3/1:00, 3/55, 3/50, 1/1:00 strongest effort
    - Was around 43-45 on all. I seem to be slower with paddles and buoy when I'm doing backstroke

    10 x 50 streamline kick with fins - flutter or dolphin: 3/1:00, 3/55,3/50, 1/1:00 strongest effort
    - did 10-12 SDK underwater each length then flutter on surface. Was around :40 on these
    10 x 25/40 alt back and free - all STRONG steady pace
    - not sure of times, back was ±18, free around ±15
    1:00 rest

    Sprint Set (300)
    6 x 25/2:00 off blocks AFFAP!!
    - not sure of times, did fly, back, free 2x through

    Warm down
    100 easy

    Total: 2950 yards
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  7. Monday, 2/13/12

    by
    USMS Memberpoolraat
    , February 13th, 2012 at 06:23 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm-up: (900)
    1 x 300 Choice
    4 x 75 on RI =:15
    25 free with fists / 25 single arm drill / 25 free, build

    3 x 100/1:45 pull with buoy and snorkel

    Main Set 1: (2000)
    Repeat 3x
    1 x 200/3:10 - moderate effort free – think about technique - ave 2:45

    2 x 100/1:35 - faster, steady effort free - ave 1:20-21
    4 x 50/:50 free build - 37-38
    Extra :30 after the last 50 in each round

    1 x 100 back – recovery

    2 x 50/3:00 free fast from blocks - went 30, 28

    COOL DOWN
    200 easy free and back

    Total: 3100 yards
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  8. Thursday, 2/9/12

    by
    USMS Memberpoolraat
    , February 10th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet this Saturday. Since it will be small and go very fast I will probably do only 2 events, 200 back and 200 free.

    Warm up: (1000)
    600 choice -     as 200 swim-200 kick-200 pull
    4 x 25 scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    100 EZ

    Main Set: (1300)
    4 x 75 DPS free @ :30 RI
    - around 1:00 and 14-15 SPL
    4 x 25 no breath free @ :45
    - took 1 breath, around 16
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI
    - around 1:05 and 15-16 SPL
    4 x 25 DPK shooters w/fins @ :45
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 50 fly w/fins or fly drill @ :30 RI
    - around 34-35
    4 x 25 easy speed fly @ :45
    - was doing these around 17


    Warm Down
    100 EZ

    Total: 2400 yards
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  9. Thursday, 2/9/12

    by
    USMS Memberpoolraat
    , February 10th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet this Saturday. Since it will be small and go very fast I will probably do only 2 events, 200 back and 200 free.

    Warm up: (1000)
    600 choice -     as 200 swim-200 kick-200 pull
    4 x 25 scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    100 EZ

    Main Set: (1300)
    4 x 75 DPS free @ :30 RI
    - around 1:00 and 14-15 SPL
    4 x 25 no breath free @ :45
    - took 1 breath, around 16
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI
    - around 1:05 and 15-16 SPL
    4 x 25 DPK shooters w/fins @ :45
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest



    4 x 50 fly w/fins or fly drill @ :30 RI
    - around 34-35
    4 x 25 easy speed fly @ :45
    - was doing these around 17


    Warm Down
    100 EZ

    Total: 2400 yards
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  10. Wednesday, 2/9/12

    by
    USMS Memberpoolraat
    , February 8th, 2012 at 01:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    200 swim - free & back
    200 kick - free & back
    100 drill - 1 arm, free & back
    100 scull

    6 x 50/50 with paddles + fins ds3
    - 1-3 free, 4-6 back
    6 x 25/45 burst + cruise
    - 2 free, 2 back, 2 fly

    Main set:

    5 x 100/2:30
    All Free
    1= 25 fast / 25 build down to 50% / 50 ez
    2 = 35 fast / 15 build down to 50% / 50 ez
    3 = 50 fast / 50 ez
    4 = 100 @ 90% fast effort
    5 = 100 ez

    5 x 50/1:15
    All Back
    1= smoth dps
    2 = burst + cruise
    3 = 25 fast, 25 ez
    4 = ez
    5 = AFAP
    50 ez

    5 x 25/1:00
    All Fly
    1 = smooth dps
    2 = 4 strokes fast
    3 = 8 strokes fast
    4 = 25 ez
    5 = AFAP
    75 ez

    Kick with Fins:
    25 AFAP
    50 @ 200 pace/1:30
    50 @ 100 pace/1:15
    25 AFAP/45

    200 EZ


    Total: 2400 yards
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  11. Tuesday, 2/7/12

    by
    USMS Memberpoolraat
    , February 8th, 2012 at 01:34 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up
    500 choice
    10 x 50/10-15 sr odds: pull build, evens : kick build
    8 x 25/30 burst + cruise

    100 ez

    Main Set:
    Broken 200's with fins, paddles, swim
    1 x 200/3:30 with fins neg split
    1 x 100 ez
    1 x 200 broken with paddles only: 100 - 10sr - 100
    1 x 100 ez
    1 x 200 broken swim: 100 - 10sr - 50 - 5sr - 50
    1 x 100 ez

    Warm down
    100 ez

    Total: 2200 yards
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  12. Fast Monday, 2/6/12

    by
    USMS Memberpoolraat
    , February 6th, 2012 at 12:58 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warmup (1400)

    500 swim choice - alternated back and free
    300 pull alternate free & back by 50’s
    8 x 50/1:00 kick Alternate with board and without by 50's
    8 x 25/30 strong - alternated back and free

    Main Set (1350)
    3 x through
    100/2:00 easy
    4 x 25 AFAP/1:30 off blocks, + 25 float back
    1 x 50/1:00 easy
    8 x 12.5/30 AFAP work breakouts and finishes
    - Round #1 back, Round #2 fly, Round #3 free.
    - all 25's were around 15-16 on back and fly and under 15 on free.

    Warm Down
    200 easy

    Total: 2950 yards

    Updated February 6th, 2012 at 06:05 PM by poolraat

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  13. Saturday, 2/4/12

    by
    USMS Memberpoolraat
    , February 4th, 2012 at 03:51 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    A bit of recovery today.

    Warm up/Transitions: (1300)
    500 choice
    - did free & back (of course!)

    2 x (4 x 50) 10-15 sr no fins
    1= 50 kick w/board
    2= 25 shooter (tight streamline dolphin underwater-kick front, side, back, side) + 25 kick
    3=25 fist drill + 25 free
    4= free, work turns

    4 x 50/10 – 20sr dive off blocks, power kick to 12.5y, fast breakout, then cruise (free, fly, or back)
    - was in lane wothout blocks & sharing so did these from a push. did fly, free, fly, back
    4 x 25 burst + cruise/30 Odds = stroke, Evens = free
    - for stroke, did back
    100 easy

    Distance Set
    1 X 400 Free/6:00 build (may use any equipment)
    - pulled with paddles, buoy and snorkel, went 5:25
    6 x 50/1:00 ds 3 to strong
    - free desc 40->36 each time
    1 x 300 free/4:30 build
    - pulled with paddles, buoy and snorkel, went 4:00
    4 x 50 stroke/1:15 ds to fast
    - backstroke, went 45->39
    1 x 200 Free/3:00 build
    - no equipment, went 2:45
    2 x 50 Stroke/1:30 Superman Strong
    - backstroke, went 39, 37

    Warm down: 4 x 100/10sr 25 swim – 50 drill – 25 swim

    Total: 3200 yards
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  14. Another of the HIT workouts

    by
    USMS Memberpoolraat
    , February 4th, 2012 at 02:29 AM (A comfort swimmer's guide to easy swimming)
    Friday, 2/3/12

    SCY with swim buddy

    Warm up (1000)
    300 choice
    6 x 50 kick @ 1:10

    4 x (4 x 25) @ :40
    1 = drill 2 = build
    3 = EZ, fast 4 = cruise

    Lactate Production Set (1100)
    Drop Down Superset:
    3 x through:
    (was supposed to do 4 rounds but didn't have enough time with the one hour lap swim time available. 3x through was painful enough!)
    25 AFAP @ 1:00
    50 @ 100 pace @ 2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    - was consistant on this: 25's were at 14±. 50's were :32± and 100's were1:08±

    Warm Down (200)
    4 x 50/1:00 ez

    Total: 2300 yards
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  15. Thursday, 2/2/12

    by
    USMS Memberpoolraat
    , February 2nd, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    200 choice
    12 x 50/1:00
    3x: #1 drill, #2 kick w/10-12 SDK off each wall, #3 swim build, #4 easy

    Main Sets (1400)
    10 X 50/1:15 Odds: fast Evens: smooth
    - did 1-4 free, fast ones were 32±; 5-8 kick, fast ones were 47±; 9-10 back, fast one was 37
    2 x 100/2:15 Swim - drill - kick - swim (backstroke)
    5 x 50/1:30 1 & 4 FAST
    - #1 fast free at 32, #4 fast back at 37, others free at 38-40
    2 x 100/2:15 swim -drill - kick - swim (breast + free)
    1 x 50 AFAP/2:00
    - fast fly at 36
    2 x 100/2:15 swim - drill - kick - swim (fly + free)

    Kick: (200+)
    1 x 200 continuous effort - kicked on back
    Tabata kick w/fins and board for 4:00
    8 rounds of 20 sec AFAP + 10sr
    - this wasn't any fun at all. I think I went 300

    Warm Down
    100 ez

    Total: 2800 yards
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  16. Wednesday, 2/1/12 - 2nd workout

    by
    USMS Memberpoolraat
    , February 2nd, 2012 at 12:48 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (500)
    400 choice
    4 x 25/10 sr - alternate 25 scull - 25 swim

    Main Set (1500)
    2 x 50 drill/1:00 - did 1 arm and fist free
    1 x 100 pull w/bouy only/1:45 - free around 1:20
    3 x 50 kick/1:10 - flutter w/board
    3 x 100 pull bouy + paddles/1:45 - free around 1:20
    4 x 50 swim build/1:00 - free around 40
    4 x 100 swim w/paddles only/1:45 - free around 1:22
    5 x 50/1:00 DPS swims - free around 40 with 15 spl

    Breaststroke Set: (250)
    10 x 25/:45 - around 23 on these

    Warm down
    150 easy free & back

    Total: 2400 yards
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  17. Wednesday, 2/1/12

    by
    USMS Memberpoolraat
    , February 1st, 2012 at 05:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I took a day off yesterday. Missed early swim then lost motivation to go to the pool after work. Went for a with a friend instead.
    This workout was a bit of a mix of stuff from Leslie's Workouts for this week.

    Warm up (800)
    300 swim back and free
    4 x 50/55 8 SDKs off each wall alternating free and back
    4 x 25 overkick free, 2 breath/45
    1 x 100 IM build/2:00
    100 ez

    Speed Set: (1100)
    4 x (5 x 50)/1:30
    1= @ 60%
    2 = @ 70%
    3 = @ 80%
    4 =@ 90 %
    5 = EZ
    - Round #1 free: went 40-37-34-32
    - Round 2 back: went 44-40-38-34
    - Round #3 free: went 39-37-34-31
    - Round 4 back: went 43-39-37-34
    100 ez

    Kick Set (500)
    5 x 100 kick/2:20 no fins
    1= 1st 25 fast, rest cruise
    2= 2nd 25 fast
    3 = 3rd 25 fast
    4 = 4th 25 fast
    - kicked on back in streamline was 1:52-53 on 1-4
    5 = ez

    Warm down
    200 ez

    Total: 2600 yards
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  18. Monday, 1/30/12

    by
    USMS Memberpoolraat
    , January 30th, 2012 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    10 min your choice continous
    - did 200 swim, 200 kick, 200 pull

    12 x 25 kick/10 sr
    1 = streamline kick, 2 = shooter, 3 = swim with strong over kick, 4 = easy swim
    100 easy swim

    Main Sets: (1800)
    3 x 100 free/1:30 - ave 1:25
    9 x 100 back/1:45 - ave 1:32

    8 x 25 Fly/45
    - around 17-18 on these
    1 x 100 backstroke smooth/1:45
    8 x 25 breast/45
    - around 23-24 on these
    1 x 100 back smooth

    Warm down
    100 easy

    Total: 2900 yards
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  19. Saturday, 1/28/12

    by
    USMS Memberpoolraat
    , January 28th, 2012 at 02:37 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy.
    Coach didn't email my workout this morning so I picked another of Leslie's High Intensity workouts. This one was a tough one.

    WORKOUT #1 -- SPEED:

    Warm up/Transition:

    500 choice
    - did a mix of free, back, kick, and drill

    2 x (4 x 50) @ 1:00-1:30
    1 = 50 kick w/board
    2 = 25 shooter + 25 kick
    3 = 25 fist drill + 25 free
    4 = free, work turns
    - on kick 50's took longer rest than on swim/drill ones

    4 x 50
    -- dive off side, power kick to 12.5-15 m., fast breakout, then cruise
    - did these off blocks on about a 1:30 interval

    4 x 25 burst + cruise @ 1:00
    - did #1 & 4 free, #2 back, #3 fly
    50 EZ

    Speed Set:

    9 x through, no breaks:

    50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
    N x 50 EZ @ 1:00-X
    N = 1, 2, 3, .... 8 repeat

    Since my swim buddy is about 4-5 sec/50 slower than I am we set the interval at 1:10 which was giving her about 32-33 sec rest and I was getting 37-38 sr.

    I averaged 32-33 on all but the last fast one where a calf cramp slowed me to about 36. The toughest one of the set was actually the 1st easy one after each sprint.


    Total: 3500
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  20. Friday, 1/27/12

    by
    USMS Memberpoolraat
    , January 27th, 2012 at 06:08 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy


    Warm up (1200)
    3 x 100 Free/10sr, smooth builds
    200 IM Kick w/snorkel and no board for fly-breast & free
    3 x 50/1:00 desc, - did back on these
    350 Choice Drill - did a variety of drills and sculling
    8 x 25/30 Strong - did these IM order


    Main Set: (750)
    10 x 75/1:30 VERY Strong Efforts
    25 breathe every 2 strokes (B2) /25 B3 / 25 B5
    - swam these around :58

    With Fins: choose Breast or Back or Free/Fly (600)
    Breast Pulls with Fins
    12 x 50/1:00 strong
    40y dolphin/10y flutter
    or
    Back Swim with Fins
    12 x 50/1:00 strong
    12.5y under water off start & walls
    or
    Free/Fly with Fins
    12 x 50/1:00 strong
    12.5y under water off start & walls

    did 4 of each: breast around :45, back around :40, free/fly around :36

    Finish Drills Set (300)
    12 x 25/40
    Free – High Hand Swims – Fast – With Fins
    Back – Fast with strong kickouts
    - did 8 free, 4 back

    Warm Down
    100 easy

    Total: 2950
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