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  1. Tuesday, 9/18/12

    by
    USMS Memberpoolraat
    , September 19th, 2012 at 01:07 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    300 swim - 100 free/100 back/100 free
    200 kick - 100 free/100 back
    4 x 50/1:00 25 drill - 25 swim with overkick
    4 x 25/30 strong

    Main Set (1400)
    1 x 200/3:30 smooth
    - went 3:05
    2 x 100/2:00 Very Strong Effort (85 - 90%)
    - went 1:23 on both
    1 x 200/3:30 smooth
    - went 3:07
    4 x 50/1:30 Faster (90 - 95%)
    - went :40 on first, :38 on the rest
    1 x 200/3:30 smooth
    - went 3:15
    8 x 25/1:00 AFAP (95 - 100%)
    - went :18 on 1-4, :17 on 5-85
    1 x 200 smooth - went 3:20

    Kick set (500)
    10 x 50/1:15 all very strong
    - did flutter on belly with board & snorkel on 1-5, ave 1:05, 6-10 on back, ave 1:08

    Warm down
    200 easy

    Total: 2900 meters
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  2. Monday, 9/17/12

    by
    USMS Memberpoolraat
    , September 17th, 2012 at 06:01 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    100 choice swim free
    100 IM kick
    100 back
    100 scull
    100 kick
    100 drill
    100 free

    4 x 50/1:00 ds
    - swam back

    Set #1 (500)
    10 x 50 as:
    - 2/1:00 - smooth 1/55 - strong
    - 2/1:00 - smooth 1/50 - strong
    - 2/1:00 - smooth 1/45 - strong
    - 50 easy
    - Swam free on these, smooth ones around 45, strong ones around 40

    Set # 2 (950)
    3 x 200 Free + 50 easy/6:00
    100 - 10 - 50 - 5 - 50 NS - went 2:50 (1:26-1:24)
    100 - 10 - 100 NS - went 2:50 (1:26-42-42)
    200 NS - Strong as possible - went 2:53

    2 x 100 Free/20sr (25 front scull - 25 fist - 25 front - 25 catch up)

    Set #3: Kick
    300 IM kick

    50 easy

    Total: 2700 meters
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  3. Saturday, 9/15/12

    by
    USMS Memberpoolraat
    , September 15th, 2012 at 01:46 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice
    - swam as 100 free/100 back/75 free/75 back...
    4 x 50/1:10 strong builds - all free @ ±37
    4 x 25/45 burst + cruise - went fly-free-back-free
    4 x 12.5/30 FAST - all free
    50 easy

    Set #1
    10 x 50/2:00 Fast break outs - strong swim - fast finishes
    - swam these as #1 & 5 fly, 36±; #3, 7, & 9 back, 37±, and evens free, 33±

    Set #2 - Main Set
    2 x the following: - 1st time back, 2nd time free
    Kick 2 x 100 dolphin with fins (1st 10 under water off walls)/2:30
    Pull 4 x 50/1:00 - back 45±, free 40±
    Swim 4 x 50/1:00 build - back 42±, free 38±
    Swim FAST 4 x 25/1:00
    - did back 1st time but was starting to cramp on 2nd round so skipped the 4 x 25s and did cool down
    100 easy

    200 easy to cool down

    Total: 3000 yards
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  4. Friday, 9/14/12

    by
    USMS Memberpoolraat
    , September 14th, 2012 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    Swam during my lunch hour so I could swim in outdoor pool and get some sunshine. Was a beautiful day!

    SCM, Solo

    Warm up
    300 choice of stroke, drill, kick, equipment
    - swam 100 free/100 back/100 free
    3 x 100 build/1:45
    - free, all at 1:30±
    6 x 25/45 burst + cruise
    - 2x fly-back-free,
    50 ez

    Main Set
    3 x 250/5:00 with fins and snorkel
    (50 swim-50 fists-50 swim-50 catch up-50 swim)
    - free, times were around 3:50 on all
    3 x 200 Back/4:00 strong builds
    - went 3:34-3:24-3:22 I felt really good on these, smooth and strong.
    3 x 100 choice/3:00 fast efforts
    - did free at 1:24-1:22-1:21
    3 x 50 back/2:00, strong
    - went 43-42-44

    Warm down
    - did 100 easy free & back

    Total: 2700 meters
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  5. Thursday, 9/13/12

    by
    USMS Memberpoolraat
    , September 13th, 2012 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery Day

    400 swim - swam 200 free/200 back
    300 pull - all free w/paddles, buoy & snorkel
    200 kick - flutter w/board & snorkel
    100 swim - IM
    400 pull - back w/buoy and catch paddles
    300 kick - 150 flutter w/board & snorkel/150 flutter on back
    200 swim - back
    100 pull - free w/buoy only
    400 kick - 200 flutter w/board & snorkel/200 flutter on back
    300 swim - back
    200 pull - free with paddles & buoy
    100 kick - kick on back

    6 x 25 shooters/1:00
    50 easy free

    Total: 3200 yards
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  6. Wednesday, 9/12/12

    by
    USMS Memberpoolraat
    , September 12th, 2012 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    200 swim free
    3 x (25 fist - 25 scull - 25 1-arm - 25 dps)
    - all free
    Kick 200 IM
    3 x 50/1:00 back, build + dc
    50 easy free

    Mini Sprint Set (450)
    3x through the following:
    2 x 25/30 strong
    4 x 12.5/30 FAST
    50 easy free
    - did #1 fly, #2 back #3 free, no times

    Main Set (700)
    Swim following 3 x's:
    - did #1 fly, #2 back, #3 free
    1 x 50/1:00 fast
    - fly = 37, back = 38, free = 34
    2 x 25/1:00 fast
    - fly = 17, back = 18, free = 15 (times are for 2nd one only)
    4 x 12.5/1:00 fast
    1:00 break (swim easy 50 during rest)

    100 easy

    Kick: (400)
    400 continuous
    - did 200 free w/board & snorkel, 200 on back

    100 easy free

    Total: 2550 yards
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  7. Tuesday, 9/11/12

    by
    USMS Memberpoolraat
    , September 12th, 2012 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    Solo, SCM
    Swam after work so I could take advantage of the extra time available for lap swim and swim outside.

    Warm up (800)
    400 swim
    - did 200 free/200 back

    4 x 50/10sr, 25 drill/25 swim dps & build
    - did this set IM order
    8 x 25/40 strong efforts
    - did these IM order x 2

    Main Set: Free or Back (1200)
    Swim following 2 x's through: 1st time free, 2nd time back
    1 x 150/2:30 (2:45 for back) smooth
    - went 2:12 free, 2:30 back
    2 x 100/1:45 (2:00 for back) strong builds
    - went free: 1:30, 1:28; back: 1:40, 1:39
    3 x 50/1:15 fast pace
    - free: 43-42-40, back: 49-47-46
    4 x 25/45 afap
    - around 17 for free, 22 for back

    Kick Set: (600)
    8 x 75/1:30 with fins 25 under - 50 streamline on surface

    Pull: (400)
    8 x 50/1:00 smooth with perfect technique
    - with buoy and snorkel, no paddles, ave 40

    Warm down
    100 easy free and back

    Total: 3100 meters

    Updated September 12th, 2012 at 03:16 PM by poolraat

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  8. Monday, 9/10/12

    by
    USMS Memberpoolraat
    , September 10th, 2012 at 02:36 PM (A comfort swimmer's guide to easy swimming)
    I swam inside today for the 1st time in 2 or 3 months. It is now getting too dark to see in the morning for outdoor pool workouts. If I swim at noon or in the evening I will be able to go outside for another 3 weeks then the outdoor pool will be closed for the year.

    SCY, Solo

    Warm up
    400 swim as 100 free/100 back...
    300 free pull with buoy, paddles and snorkel
    200 kick as 100 free/100 back
    100 scull

    4 x 50: 1/1:00, 1/55, 1/50, 1/45
    - ave 37's on these

    Main Set
    2 x 100/1:50 reverse IM – strong builds
    - around 1:35 on these
    1 x 200/3:30 smooth free
    - went 2:55
    4 x 25 kick/40 12.5 under – 12.5 above
    - SDK for underwater, flutter for surface, all on back

    easy 50

    2 x 100/1:55 reverse IM – strong builds - around 1:35 on these
    1 x 200/4:00 smooth back
    - went 3:20
    4 x 25 kick/50 12. under – 12.5 above
    - SDK for underwater, flutter for surface, all on back

    easy 50

    2 x 200 /4:00 may use fins
    - did these back, no fins
    -- #1 100-10sr-50-5sr-50 neg split
    - went 2:55 (1:30-:42-:43)
    -- #2 100-10sr-100 neg split
    - went 3:00 (1:30-1:30)
    1 x 100 as strong as possible - went 1:25

    Cool Down
    200 easy free

    Total: 3000 yards
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  9. Friday, 9/7/12

    by
    USMS Memberpoolraat
    , September 7th, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 swim – 200 kick/swim
    – 200 drill/swim – 200 scull/pull by 50’s
    4 x 50/55 build each and try to descend

    Main Set
    Kick 4 x 50/1:20, Flutter w/board & snorkel
    - ave. 1:05
    2 x 100/1:50 Free – Build – DPS
    - ave 1:35 w/ 17 spl
    2 x 150/3:00 Free – Strong effort on each
    - went 2:17, 2:14 and 18 spl

    Kick 4 x 50/1:20 Flutter on back
    - ave 1:02
    2 x 100/2:15 Back – choice of drill
    - fist drill, went 1:57-58
    3 x 100/2:00 Back – Strong effort on each
    - went 1:42, 1:41, 1:39

    Kick 4 x 50/1:30 Dolphin
    - ave 1:17
    4 x 25/1:00 fast fly

    Warm down
    50 easy free

    Total: 2750 meters
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  10. Thursday, 9/6/12

    by
    USMS Memberpoolraat
    , September 6th, 2012 at 07:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Swam during my lunch hour today. Was nice to get a bit of sun.

    Warm Up (900)
    200 swim – 200 kick – 200 IM drill – 200 pull
    - except for drill I did all of the above as 100 free/100 back
    4 x 25 shooters (dolphin under water AFAP w/fins)/45

    Sprint Set #1 (400)
    1 x 100 strong free build - went 1:28
    1 x 100 AFAP free - went 1:18
    200 EZ - went 3:20

    Sprint Set #2; Free/Stroke (1000)
    Swim the following 2 x:
    12 x 25/45 FAST
    - 1st time through did IM order x3, 2nd time did as fly-free-back-free x3
    1 x 200/3:30 smooth - went 3:10, 3:05

    Kick Set: Steady Effort (500)
    300 flutter w/snorkel & board – 10sr – 200 on back

    Total: 2800 meters
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  11. Wednesday, 9/5/12

    by
    USMS Memberpoolraat
    , September 5th, 2012 at 02:00 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm really enjoying swimming outside in the early morning. It's just light enought to see when I start and sunrise is about halfway through my workout. Soon it will be too dark and cold to swim in the outdoor pool in the mornings and the lifeguards will close it for morning swim. Then it will close for the season at the end of this month. That will suck since the indoor pool gets very crowded during morning lap swim.

    Warm up (1000)
    2 x (100 swim - 100 drill - 100 pull)
    - 1st time free, 2nd time back
    4 x 100 kick/2:30, build
    - #1 & 2 = free at 2:12-15, #3 & 4 = back at 2:10

    Scull/drill/swim (400)
    8 x 50 free or back/1:00 odds 25 swim/25 scull; evens 25 drill/25 swim
    - 1-4 free, 5-8 back

    Main Set (1400)
    4 x 200/3:30 for free, 4:00 for back
    - free went 3:15, 3:10; back went 3:40, 3:30
    8 x 25/40; #1 = 12.5 fast - 12.5 ez, #2 = 12.5 ez - 12.5 fast
    #3 = 25 ez, #4 = 25 fast
    - 1-4 free, 5-8 back

    1 x 400 free - strong negative split
    - went 6:35 (3:20-3:15 by 200's)

    Warm down
    100 easy free

    Total: 2900 meters
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  12. Tuesday, 9/4/12

    by
    USMS Memberpoolraat
    , September 4th, 2012 at 12:54 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 swim - 150 free/150 back
    200 kick - 100 free/100 back
    4 x 50/1:00 drill/swim by 25, IM order
    4 x 75 pull alt 75 free/75 back

    Swim 8 x 25/45 IM
    Kick 3 x 50/1:15 w/board & snorkel
    - 1:05±
    50 easy

    Swim 8 x 25/30 free, try to hold 21's on these
    - was unable to see clock because of the glare and steam coming off the water, so I was just guessing at interval and didn't get times.
    Kick 3 x 50/1:15 back
    - 1:00±
    50 easy

    Swim 8 x 25/45 Back all fast
    - see above
    Kick 3 x 50/1:15 dolphin ds
    - 1:05-1:10 on these
    50 easy

    Pull 6 x 75/1:30 ds 1 - 4, on 1 - 4 breathe every 4-5, on 5-6 breathe whatever and try to go faster
    - around 1:08-1:10 on 1-4, 1:03-1:05 on 5-6

    Warm down
    50 free easy

    Total: 2700 meters

    Updated September 4th, 2012 at 01:03 PM by poolraat

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  13. Saturday, 9/1/12

    by
    USMS Memberpoolraat
    , September 1st, 2012 at 02:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Did Workout #5 from Leslie's HIT for this week. Was a killer!


    Warm up/Transition:
    500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

    8 x 50/1:15 kick with fins
    odds = 25 shooter + 25 EZ
    evens = 25 build + 25 EZ

    3 x (4 x 25)/:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace
    - did round 1 fly, round 2 back, round 3 free

    100 EZ

    Main Sets:
    5 x 100 kick w/fins /2:00 -- descend to fast
    - flutter with board & snorkel, went 1:31->1:23
    - extra :30 sr
    8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
    - on back, 8 fast sdk then fast kick on surface
    1:00 rest


    5 x 100 w/paddles /2:00-- descend to fast
    - with freestyler paddles, went 1:30->1:21
    - extra :30 sr
    8 x 25 w/paddles /:45
    odds = AFAP
    evens = EZ
    1:00 rest


    5 x 100 w/paddles & fins /2:00-- descend to fast
    - back with fins & catch paddles, went 1:38->1:29
    8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
    - ave 18-19

    100 EZ

    Total: 3500 meters
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  14. Friday, 8/31/12

    by
    USMS Memberpoolraat
    , August 31st, 2012 at 06:45 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm finally starting to feel better in the water and some of my speed is coming back.

    Warm-up
    300 swim choice - did 150 free/150 back
    200 IM Kick
    4 x 75's @ 1:30 as:
    50 swim/build to 90%/R:10/25 power kick
    4 x 50's @ 1:00 descend 1-4 to 200 pace

    Main Set
    2x, #1 back, #2 free
    1 x 100 max effort back = 1:31, free = 1:18
    1 x 100 recovery @ 2:00
    2 x 50's = #1 max effort, back = 43, free = 37
    #2 the last 50 of 200 race pace back = 44, free = 38
    1 x 100 recovery @ 2:00
    4 x 25's @ :45 at 200 race pace back = 22-23, free = 18-19
    1 x 100 recovery @ 2:00

    Cool Down
    400 easy

    Total: 2600 meters
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  15. Thursday, 8/30/12

    by
    USMS Memberpoolraat
    , August 30th, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (1000)
    3 x 200 swim-kick-pull - all free
    4 x 75/2:00 kick - on back
    4 x 25/40 15m #1-3 fast, choice of stroke, #4 ez
    - fly-back-free

    Pull Set (800)
    Backstroke with paddles and bouy
    200 went 3:35 (10sr) - 100 went 1:43 (10sr) - 50 went :49 (10sr)

    Now with paddles and fins
    200 went 3:15 (10sr) -100 went 1:31 (10sr) - 50 went :44

    100 easy free

    Sprint Set
    4 x 50/3:00 FAST as possible
    - free: went 35-37 on all
    200 easy freestyle

    There was more but was out of time so stopped here

    Total: 2200 meters
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  16. Wednesday, 8/29/12

    by
    USMS Memberpoolraat
    , August 29th, 2012 at 02:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    6 x 150/20sr
    2x:
    1 - swim
    2 - kick
    3 - pull
    1st time free, 2nd time back

    Main Set (1800)
    4 x 100 IM/2:10
    - went 1:45± on all

    4 x 150 alternate freestyle and back
    - back was 2:45 on 3:00 interval, free was 2:25 on 2:45 interval

    4 x 200 freestyle, every third 50 backstroke
    - went 3:18-3:20 on 3:35 interval

    Warm down
    100 easy

    Total: 2800 meters
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  17. Tuesday, 8/28/12

    by
    USMS Memberpoolraat
    , August 28th, 2012 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim - free & back
    3 x 100/1:50 free, build
    200 IM Kick
    8 x 50/1:00 IM rotation by 25's

    Main Set
    12 x 100/2:00; odds back, evens free
    Consistent 85% effort
    -- Back ave 1:43±, free ave 1:33±

    8 x 50/1:20 (15 fast kick-20 smooth swim -15 fast Kick)

    Warm down
    100 easy free

    Total: 2900 meters
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  18. Monday, 8/27/12

    by
    USMS Memberpoolraat
    , August 27th, 2012 at 08:17 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    300 choice - free & back
    3 x 100/1:45 build - free
    12 x 25/40 fast w/fins
    - odds: SDK to at least 15 m under water
    - Evens: swim choice - rotated free-back-fly

    Main Set: (1800)
    2 x 400/20sr
    -- #1 pull w/paddles & buoy - went 6:15
    -- #2 broken - no equip – 200 r10 – 100 r5 - 100 - went 6:35
    3 x 200/3:30 build each to very strong - all back, went 3:45-3:45-3:40
    4 x 100/1:50 desc to fast - all free, went 1:40-1:35-1:35-1:37

    Kicks:
    200 on back as 25 fast, 25 easy

    Warm down
    100 easy

    Total: 3000 meters
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  19. Wednesday, 8/22/12

    by
    USMS Memberpoolraat
    , August 22nd, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (800)
    1 x 300 Swim Choice
    1 x 200 25 kick/25 scull/25 drill/25 swim
    1 x 100 Kick – choice
    4 x 50/55 desc

    Set #1:Major Stroke (1100)
    1 x 100 IM/2:00 Moderate
    4 x 75 Back/1:45 Strong to fast effort

    1 x 100 IM/2:00 Moderate
    6 x 50 Back/1:10 – Strong to faster effort

    1 x 100 IM/2:00 Moderate
    8 x 25, odds fly, evens free/45 FAST

    Warm Down
    100 easy kick

    Total: 2000 meters
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  20. Tuesday, 8/21/12

    by
    USMS Memberpoolraat
    , August 21st, 2012 at 05:24 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm Up: (1100)
    200 Swim / 200 Pull / 200 Kick / 200 Swim
    6 X 50/:55 free, desc 1-3, 4-6

    Main Set: (1800)
    2 X 300/5:15, free; 1st 100 @ 80% effort - 2nd 100 @ 85% effort - 3rd 100 @ 90% effort!

    3 X 200 / 3:30 free, Pull w/Buoy, Paddles & snorkel; Descend

    6 X 100/2:15, back Negative Split!

    Cool Down
    100 Easy drill

    Total: 3000 meters
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