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  1. Tuesday, 10/23/12

    by
    USMS Memberpoolraat
    , October 24th, 2012 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    500 swim with fins - with zoomers, did 250 free/250 back
    200 IM kick
    3 x 100/2:00 (25 scull - 25 drill - 50 build) - free

    Main Set (1200)
    12 x 100/ 1:45 - did all with fins (zoomers) Took fins off for final 2 swims
    #1 & 2 = swim build
    - #1 free, ave 1:25, #2 back, ave 1:30
    #3 & 4 = strong swim free or back
    - #3 free, ave 1:15, last one w/o fins 1:17, #4 back, ave 1:20, last one w/o fins 1:23

    Kick Set (700)
    400 IM Kick
    - with snorkel & board (except back) time around 9:00
    6 x 50 kick choice/1:10 strong
    - #1-3 on back, #4-6 on belly w/snorkel & board, ave 1:00 for all

    Warm down (200)
    4 x 50/50 smooth

    Total: 3100 yards
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  2. Monday, 10/22/12

    by
    USMS Memberpoolraat
    , October 22nd, 2012 at 06:38 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 swim
    4 x 50 pull free with snorkel, no paddles/1:00, build each
    4 x 50 kick/1:15 build each - with board & snorkel
    8 x 25 swim choice/30 strong - IM order

    Main Set: Back and Breast (900)
    200 back/4:00 NS - went 3:05
    2 x 50 ez breast/1:15 - around 52-53
    2 x 100 back/1:45 NS each - 1:28, 1:30 on these
    2 x 50 ez breast/1:15 - around 52-53
    4 x 50 back/50 ds to strong - 43-44 on these
    2 x 50 ez breast/1:15 - around 52-53

    Kick Set:
    200 kick no board/4:45 build w/in each 25 - went 4:15
    4 x 50 w/fins @ 85%/1:10 (25 shooter - 25 kick) - around 42-43 on these
    100 kick no board/2:30 build w/in each 25 - went 2:00
    8 x 25 w/fins - shooters/45 @ 90% - under 20 on these

    Warm down:
    4 x 50/55 smooth swim

    Total: 2800 yards
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  3. Friday, 10/19/12

    by
    USMS Memberpoolraat
    , October 19th, 2012 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1050)
    200 free - 100 IM Kick - 100 back - 100 IM drill - 100 free
    6 x 50; 3/50, 3/45 desc each 3
    6 x 25/30 strong alternate free - stroke
    - swam fly-back-breast for stroke

    Main set: (1300)
    1 x 500/7:30 NS
    - went 7:05, not sure if I ns this, didn't check time at midway.

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 back build/2:00 - went 1:30
    4 x 25 fly fast/45 - around 18 on these

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 free build/2:00 - went 1:20
    4 x 25 back fast/45 - under 20 on these

    Sprint set:
    1 x 50 fast/2:00 -went 37, shoulder started to bother me so I backed off after the turn and cruised to finish.
    Was more in this set but I stopped here

    100 easy kick for cool down

    Total: 2500 yards
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  4. Thursday, 10/18/12

    by
    USMS Memberpoolraat
    , October 19th, 2012 at 12:54 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    200 swim - 200 kick - 200 pull - 100 scull/swim by 25's
    6 x 50 burst + cruise/1:10

    Main set: (900)
    2 x 25 AFAP/1:00 - fly, 15±
    2 x 50 easy kick/1:30
    2 x 50 burst + cruise/1:00 - burst fly, cruise free
    1 x 50 DPS/1:00 - free at 14spl
    1 min rest

    1 x 50 AFAP W/fins @ 1:00 - back, went 30±
    extra 30 sr
    2 x 50 kick w/fins (15 under fast) @1:30
    2 x 50 DPS w/fins @ 1:00 - back @11-12 spl
    extra 30 sr
    2 x 25 AFAP w/fins @ :45 - back, <15
    1 x 50 easy swim/1:00
    1 min rest

    1 x 50 AFAP off blocks @ 1:30 - back, <35
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:00 - back 15 spl

    Pull/scull set (600)
    6 x 100/10sr 25 scull - 75 pull build

    Warm down (400)
    8 x 50/50 smooth

    Total: 2900 yards
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  5. Wednesday, 10/17/12

    by
    USMS Memberpoolraat
    , October 17th, 2012 at 01:46 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1050)
    300 swim
    - 150 free/150 back
    2 x 100 drill – 25 fist/25 scull/25 catch up/25 dps
    2 x 100/1:40 build
    - free around 1:20
    200 IM kick
    3 x 50/1:20 – 15-20-15
    - #1 & 3 free, #2 back

    Main Set (1800)
    3 x 100/2:00 free
    - ave 1:25
    6 x 50/1:30 breast or fly
    - odds breast (±50), evens fly (±40)
    3 x 100/2:00 back, 50 kick/50 dps, build to strong
    - 1:45-1:50 w/16-17 spl on 2nd 50
    3 x 100/2:15 choice – 25 fist/25 scull/25 1 arm/25 dps
    - all free, around 2:05
    6 x 50/1:30 kick choice
    - went fly-breast-free x 2, fly @ 1:00, breast @ 1:05, free @ 55
    3 x 100/2:30 back
    – 25 scull/50 drill/25 dps

    Warm down
    3 x 50/1:00

    Total: 3000 yards
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  6. Tuesday, 10/16/12

    by
    USMS Memberpoolraat
    , October 17th, 2012 at 01:43 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 choice
    - did free & back, swim 100/drill 100 for each
    200 kick build
    - flutter w/board & snorkel
    8 x 25/30 strong
    - fly-back-free on these
    50 easy

    Main Sets: (1200)
    24 x 50/1:00
    Repeat the following cycle 4x
    - #1 1st 12.5 fast/rest easy
    - #2 2nd 12.5 fast/rest easy
    - #3 3rd 12.5 fast/rest easy
    - #4 4th 12.5 fast rest easy
    - #5 all easy
    - #6 all Fast
    - Round 1 & 3 free, around 40 on 1-4, 33± on fast ones
    - Round 2 & 4 back, around 45 on 1-4, 38± on fast ones
    50 easy

    Kick set (750)
    10 x 75 as follows - all on back in streamline
    1-2 moderate/10 sr - 1:40 on both
    3-4 strong/15 sr - 1:30 on both
    5-6 easy/5 sr
    7-8 ALL OUT/20 sr - 1:20 on both
    9-10 easy/rest as needed

    Warm down
    50 Easy free

    Total: 3100 yards
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  7. Monday,10/15/12

    by
    USMS Memberpoolraat
    , October 16th, 2012 at 10:42 AM (A comfort swimmer's guide to easy swimming)
    The last time I swam was Thursday evening. I then spent a long weekend camping in the mountains with my coach and our dogs. And no swimming. Just some mountain biking and hiking. It was a nice break.

    SCY
    Warm up (900)

    300 swim - free & back
    3 x 100 free/1:40 desc - work on DPS
    - 1:25->1:20 and 15 SPL
    3 x 100 back/1:50 desc - work on DPS
    - 1:35->1:30 and 16 SPL

    Main Set: Distance free/back (1600)
    1 x 400/30sr alternating free and back by 50's, free = ez, bk = strong
    - went 6:10
    4 x 100/1:45 strong pace
    - all free, between 1:20 and 1:22
    2 x 200/3:30 strong build
    - one back - 3:05, one free - 2:45
    8 x 50/50 stronger pace
    - all free at ±38

    Kick set - with Fins (400)
    8 x 50/50 nice & fast
    - 1-4 flutter w/snorkel & board, 5-8 on back, ave 41± for all

    Warm down
    300 easy free

    Total: 3200 yards
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  8. Thursday, 10-11-12

    by
    USMS Memberpoolraat
    , October 12th, 2012 at 01:50 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    4 x 50/1:00 build + desc
    - did free went 40->35
    8 x 12.5/30 AFAP
    - 1-4 free, 5-6 back, 7-8 fly
    50 easy

    Set #1 (500)
    4 x 100/1:45-1:40-1:35-1:30
    - went 1:22-1:21-1:19-1:18
    100 smooth

    Set #2: Broken 100's
    10 x 100's/3:00 - NS # 1 - 5 listed below:
    #1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
    100 easy
    #2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
    100 easy
    #3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
    100 easy
    #4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
    100 easy
    #5 = 100 AFAP off blocks - 1:09
    100 easy

    Warm down:
    4 x 75/20sr (25 kick - 25 drill - 25 swim)
    - did these IM order

    Total: 2950 yards
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  9. Wednesday, 10/10/12

    by
    USMS Memberpoolraat
    , October 10th, 2012 at 05:26 PM (A comfort swimmer's guide to easy swimming)
    Had a good swim today.


    SCY
    Warm up (800)
    200 swim free & back
    200 kick - 100 flutter with board & snorkel/100 flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (400)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - 1-2 free, 3-4 back

    Swim Set #2 (1200)
    12 x 100 back done as:
    3/1:50
    3/1:45
    3/1:40
    3/1:35
    - all were between 1:28 and 1:31

    Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim.

    Warm down
    400 easy free

    Total: 2800 yards
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  10. Tuesday, 10/9/12

    by
    USMS Memberpoolraat
    , October 10th, 2012 at 01:05 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1000)
    400 choice - 200 back/200 free
    4 x (50 drill + 50 kick)/20sr
    - back & free, 1 arm and fist swim for drill
    4 x 50 burst + cruise/1:00 - all free

    Main Set: (1500)

    - this set all back
    1 x 50 AFAP/1:00 - went 36
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - @ 15 SPL
    1 - 2 min rest

    - all back on this set
    2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30- @ 15 SPL

    - all free on this
    3 x 50/2:00
    1 = 80 - 85% - went 37
    2 = 90% - went 33
    3 = 95% - went 30

    2 x 50 easy kick/1:30
    2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
    1 - 2 min rest

    4 x 50 w/fins @ 2:00
    #1 = AFAP kick 15y UW
    - did dolphin on belly to 15, then on back to wall each way, went 36
    #3 = AFAP swim
    - did fly, went 31
    #2 & #4 = easy free
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - free @ 13-14 SPL

    4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

    Warm down
    200 easy free & back

    Total: 2700 yards
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  11. Monday, 10/8/12

    by
    USMS Memberpoolraat
    , October 8th, 2012 at 07:49 PM (A comfort swimmer's guide to easy swimming)
    I'm loving that the weather hasn't closed our outdoor pool yet. Had another great swim in the sunshine at noon today. And pool temps are cooler because of the cold nights (26° last night) which is even better.

    SCM
    Warm up: (1100)
    200 swim --> 200 IM Drill --> 200 IM Kick
    4 x 75/1:30 Freestyle build up (25 Catch up - 50 DPS)
    8 x 25/30 Free, Strong effort

    Main Set - Free or Back (1000)
    - did this set all free
    1 x 150/2:35 smooth - went 2:20
    2 x 100/1:40 strong builds - went 1:30, 1:32
    4 x 50/1:00 Fast Pace - went 44-42-42-41

    2 x 100/1:40 smooth - went 1:34, 1:35
    3 x 50/1:00 strong builds - went 43-42-40
    4 x 25/40 FAST - went 18±

    Kicks:
    8 x 75/1:30 with fins; 25 shooter/25 streamline/25 easy swim w/FAST over kick
    - 1-4 free, 5-8 back, times were around 1:10

    Warm down
    100 easy free & back

    Total: 2800 meters

    Updated October 8th, 2012 at 08:38 PM by poolraat

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  12. Friday, 10/5/12

    by
    USMS Memberpoolraat
    , October 5th, 2012 at 01:26 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1100)
    300 choice - 150 free/150 back
    3 x 100/1:40 build - all free
    300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
    4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free


    Main Set (1100)
    7 x 100 Free are smooth/1:40, Back Very Strong/2:00
    Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)


    8 x 50 Choice/1:30 FAST Pace
    - #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34

    Pull (400)
    400 continuous moderate effort
    - w/buoy and catch paddles, no time

    Kick (400)
    4 x 100/2:30 1 & 4 timed
    - #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56

    Warm down
    100 easy free

    Total: 3100 yards
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  13. Thursday, 10/4/12

    by
    USMS Memberpoolraat
    , October 5th, 2012 at 01:22 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1600)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    3 x 100/1:50 build each and desc
    -- free 1:20->1:16
    4 x 50/1:00 25 easy free/25 strong stroke
    -- did fly & back for strong stroke
    100 drill choice
    8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
    -- 1-4 free, 5-8 back

    Main Set
    1 x 100/1:40 smooth - free, went 1:25
    2 x 25/45 build to sprint - free, 16±
    4 x 12.5/30 AFAP - free
    50 easy free

    1 x 100/1:45 build - free went 1:20
    2 x 25/1:10 sprint off blocks - fly, 16±
    1 x 50/1:00 easy
    4 x 12.5/30 AFAP - fly
    50 easy

    1 x 100/50 strong build- back, went 1:27
    2 x 25/1:20 sprint off blocks - back, 18±
    4 x 12.5/30 AFAP - back
    50 easy

    1 x 50 AFAP off blocks - free, 29±
    50 easy

    Warm down
    200 easy free & back

    Total: 2700 yards
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  14. Wednesday, 10/3/12

    by
    USMS Memberpoolraat
    , October 3rd, 2012 at 07:35 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30±, #3-4 back at 1:43±
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
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  15. Tuesday, 10/2/12

    by
    USMS Memberpoolraat
    , October 3rd, 2012 at 07:28 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up: (1000)
    300 choice - free & back
    10 x 50 free:
    - 1/1:00 smooth, 2/55 strong
    - 1/1:00 smooth, 2/50 strong
    - 1/1:00 smooth, 2/45 strong
    - 1/1:00 smooth
    2 x 100 Back
    - (25 fist/25 scull/25 drill/25 dps)

    Main Set #1 Back (600)
    3 x 200/4:30 - With fins
    100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
    100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
    200 (NS) - went 3:10

    Main Set #2 Fly/Free (500)
    10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

    Kick Set (400)
    400 IM

    Warm down (200)
    4 x 50/1:10 smooth

    Total: 2700 meters
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  16. Monday, 10/1/12

    by
    USMS Memberpoolraat
    , October 1st, 2012 at 08:50 PM (A comfort swimmer's guide to easy swimming)
    Because the weather has been so nice, the pool manager has postponed the closing of the outdoor pool.
    Even though we could use some precip. I hope it continues to stay warm for another month or so. I hate swimming indoors!

    SCM

    Warm up (1100)
    300 smooth swim - free & back
    300 IM - Alternate 25 kick/25 drill/25 swim
    4 x 75/1:30 - desc.
    4 x 50/1:10 - 15 - 20 - 15 ( Fast break outs and fast finishes)


    Main Set: (1500)
    15 x 100's (no extra rest between rounds of 3)
    3/2:25 - (75 kick - 25 smooth swim) - went 2:10
    3/2:15 - (50 kick - 50 swim) - went 2:00
    3/2:05 - (25 kick - 75 swim) - went 1:50
    3/1:50 - swim - went 1:35
    3/1:45 - swim - went 1:37


    Warm down
    100 easy free & back

    Total: 2700 meters
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  17. I'm back!

    by
    USMS Memberpoolraat
    , September 29th, 2012 at 01:41 PM (A comfort swimmer's guide to easy swimming)
    I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

    Here's what I did last night:

    Friday, 9/28/12
    SCM

    Warm up (700)
    200 swim - 200 kick - 200 pull - 100 scull

    Main Set: Free (1600)
    1 x 400/30sr NS - went 6:25 (3:15-3:10)
    2 x 200/3:30 build each - went 3:12, 3:10
    4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
    8 x 50/55 ds 4 - all were around :45

    Kick: On back no board
    4 x 100/10sr (50 easy - 50 build)
    - did these on 2:30 with times 2:15-2:20

    Warm down
    100 easy back & free

    Total: 2800 meters

    ---------------------------------
    Saturday, 9/29/12
    SCY

    Warmup
    300 swim - 150 free/150 back
    200 kick - flutter w/board & snorkel
    4 x 50 pull/1:00 build -all free
    4 x 50/1:00 IM order drills
    8 x 25/30 burst + cruise IM order

    Main Set - all backstroke
    3 x 200/3:30 build each - 3:15-3:10-3:05
    3 x 100/1:45 ds to strong - 1:32-1:33-1:30
    4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
    4 x 25/45 fast - ±18
    8 x 12.5/30 fast

    Pull/Swim/Scull
    12 x 50/1:10
    Alternate 50 scull - 50 swim - all free

    100 IM easy warm down


    Total: 3200 yards
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  18. Friday, 9/21/12

    by
    USMS Memberpoolraat
    , September 21st, 2012 at 01:09 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Did this workout a year ago.

    Warm up (700)
    300 free
    400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

    Swim Sets
    4 x 100 Free/1:40 build each
    - times were 1:20± on these

    10 x 50/1:00 Every 3rd FAST
    - did this set all back, fast ones 37±, the rest were around 45

    8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
    - did 1-4 free, 5-6 fly, 7-8 back.

    4 x 50/1:00 Pace
    - free, at 38±

    1 x 400 IM Kick

    1 x 400 pull, free w/buoy and snorkel


    Total: 3000 yards
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  19. Thursday, 9/20/12

    by
    USMS Memberpoolraat
    , September 21st, 2012 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
    Took this from Leslie's HIT week 36.

    200 swim
    200 IM drill
    100 kick
    4 x 25 scull
    8 x 25 shooters w/fins @ :45

    Main Sets:
    4 x 50 free drill @ :30 RI
    4 x 25 human drill @ :20 RI
    4 x 25 free DPS @ :20 RI
    4 x 25 1 breath free @ :30 RI
    50 EZ

    4 x 25 breast drill @ :30 RI
    4 x 25 breast DPS @ :20 RI
    4 x 25 breast kick @ :30 RI
    1 x 100 IM kick
    50 EZ

    4 x 50 back drill @ 30 RI
    4 x 25 back DPS @ :20 RI
    4 x 25 back swim strong @ :45

    100 EZ

    Total: 2300 meters
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  20. Wednesday, 9/19/12

    by
    USMS Memberpoolraat
    , September 19th, 2012 at 09:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    15 min choice (800)
    - did 200 swim free & back
    - 200 kick with board & snorkel
    - 200 pull free & back w/buoy only
    - 4 x 50/1:00 build

    Set #1: (300)
    8 x 25/:45 burst + cruise
    - 4 free swim, 4 dolphin kick underwater
    100 easy

    Set #2: Main Set
    2 x through:
    - round 1 back, round 2 free:

    25 AFAP + 25 EZ @ 1:10
    50 @ 100 pace/1:30
    - back = 42, free = 37
    100 @ 200 pace
    - back = 1:32, free = 1:22
    200 EZ/5:00

    workout called for 3-4 rounds but I stopped after 2 rounds because I was tired, sore and not very motivated.

    Warmdown
    100 easy

    Total: 2000 meters
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