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  1. Monday, 8/20/12

    by
    USMS Memberpoolraat
    , August 20th, 2012 at 12:36 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    500 swim free & back
    2 x 100/15 sr, kick
    -- #1 w/board & snorkel, #2 on back
    2 x 100/15 sr, 25 scull/25 drill/25scull/25 swim
    6 x 25/:40 fly-back-breast
    1 x 50 12.5 ez/25 sprint/12.5 ez

    Main:
    1 x 200/4:00 smooth
    2 x 100/3:00 sprint
    -- free, went 1:27, 1:24
    1 x 200/4:00 smooth
    4 x 50/2:00 sprint
    -- back, ave 43
    1 x 200/4:00 smooth
    8 x 25 @ 1:00, sprint
    1-4 fly – ave 20; 5-8 free, ave 18


    Warm Down
    1 x 100 easy

    Total: 2400 meters
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  2. Friday, 8/17/12

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

    Warm – up
    200 free - 200 kick - 200 pull
    8 x 25/40, 15 smooth then sprint to wall with strong kick, 1-4 free, 5-8 back

    Backstroke Set
    Repeat 2 x, 1st time back, 2nd time free
    1 x 200/4:00/3:30
    -- went back 3:30, free 3:15
    2 x 100/2:00/1:45
    -- back went 1:45, 1:42; free went 1:35, 1:34
    4 x 50/1:00
    -- back 50-48; free went 45-43

    Kick Set
    5 x 100/2:30
    1-2 streamline on back
    3-4 free with board & snorkel
    5 dolphin with board & snorkel

    Pull Set
    1 x 400 free with freestyle paddles, buoy and snorkel

    Total: 2900 meters
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  3. Thursday, 8/16/12

    by
    USMS Memberpoolraat
    , August 16th, 2012 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 choice
    200 kick
    4 x 50/55 free build
    8 x 25/45 IM Order

    Main Set
    2 x through w/fins
    --1st time through back, 2nd time free
    300 kick ultra done as:
    12 x 25/:40, approx 18 yards fast & 7 cruise
    100 EZ
    5 x 50/1:15 back, /1:00 free @ 200 pace
    --back ave 42, free, ave 39
    100 EZ
    1 x 50/1:30 AFAP back 36, free 32
    100 EZ

    Total: 2700 meters
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  4. Wednesday, 8/15/12

    by
    USMS Memberpoolraat
    , August 15th, 2012 at 07:26 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up: (900)
    200 swim – 200 IM Kick – 200 pull
    4 x 75’s free/1:45 (25 scull – 25 fist drill – 25 swim build)

    Main Set: (1500)
    2 x 100 back/20 sr – around 1:45-1:50
    2 x 100/1:50 free - around 1:35
    4 x 25/40 Strong Free - around 18

    2 x 100 back kick/15 sr - around 2:15
    2 x 100/15 sr free kick w/board & snorkel - around 2:15
    4 x 25/45 Strong Back kick - around 30

    2 x 100 back pull/ 20sr – around 1:45 on these
    2 x 100/1:45 free pull - around 1:30
    4 x 25/40 Strong free pull - around 18

    Pull/Kick Set: 200 pull – 200 kick

    Total: 2800 meters
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  5. Monday & Tuesday, 8/13-14/12

    by
    USMS Memberpoolraat
    , August 14th, 2012 at 02:10 PM (A comfort swimmer's guide to easy swimming)
    Monday - 2200 meters, was very sore from weekend activities, biking and hiking so just did some easy swimming, a mix of free, back, and kicking.

    Tuesday
    SCM, Solo

    Warm – up (800)
    300 – free & back
    200 IM drill
    4 x 50 scull w/snorkel
    100 pull w/buoy only

    Main Set: Distance Free (1200)

    4 x 300 smooth Build each
    -- odds free/5:15, went 4:50± on both
    -- evens back/6:00, went 5:30± on both

    Drill/Swim ( 400)
    4x 100/2:00
    - 25 – ¾ Catch up Drill
    - 50 – Emphasizing Distance per stroke (17-18 spl)
    - 25 – Strong with Strong Kick

    Kick (400)
    1 x 400 continuous kick – w/board and snorkel, alternated flutter/dolphin by 100's

    Warm down
    100 easy

    2900 meters
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  6. Thursday, 8/9/12

    by
    USMS Memberpoolraat
    , August 9th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 Mixer (swim, kick, pull, drill, scull)
    3 x 100/1:50 desc

    Set #1 (1000)
    4 x 50/10sr breast pull w/ fins – dolphin kick
    Kick: 1 x 300 – choice

    1 x 200 Free/30sr, build smooth to strong
    1 x 150 IM/20sr, strong transitions
    1 x 100 back/20sr, strong
    1 x 50 free/1:00, strong to fast

    Set #2 (900)
    9 x 100/2:00
    100 @ 80 – 85%
    100 AFAP broken :10 @ 50
    100 EZ
    Round 1 with fins - went 1:27-1:13-1:45
    Round 2 with fins & paddles - went 1:28-1:13-1:40
    Round 3 swim - went 1:31-1:23-1:45

    Warm down

    Total: 2700 meters
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  7. Wednesday, 8/8/12

    by
    USMS Memberpoolraat
    , August 8th, 2012 at 05:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    500 various
    -- did 100 free/100 back/100 free kick/100 back kick/50 free pull/50 back pull
    3 x 50 scull with strong kick @ :30 RI
    6 x 25 torque drill w/paddles @ :45
    50 EZ

    Speed Sets
    6 x 50 burst + cruise @ 1:30
    -- did 2 fly, 2 back, 2 free
    50 EZ

    6 x (25 AFAP + 50 EZ) @ 2:00
    -- did 2 fly, 2 back, 2 free
    50 EZ

    5 x 100 @ 3:00
    1 = smooth - went 1:35
    2 = 200 pace, negative split - went 1:23
    3 = fast @ 90%, broken @ 50 for :15 - went 1:18
    4 = EZ
    5 = AFAP - went 1:20

    200 easy

    Total: 2400 meters
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  8. Tuesday, 8/7/12

    by
    USMS Memberpoolraat
    , August 7th, 2012 at 05:41 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    300 Choice
    -- swam 100 free/100 back/100 free
    10 x 50/55 ds 3 - 3 - 3 #10 ez

    Main Set: (1800)
    2x through, backstroke, then free:
    200 swim w/paddles, 15 sr
    2 x 150 Kick/15-20 sr build
    3 x 100 back/2:00, free/1:50 Strong Pace
    4 x 25/:45 Fast Tempo

    Warm down
    100 easy

    Total: 2700 meters
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  9. Monday, 8/6/12

    by
    USMS Memberpoolraat
    , August 6th, 2012 at 05:50 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm - up (900)
    300 Drill/Swim - with Snorkel, Fins – Paddles
    - Alternate 100 Drill - 50 Swim
    3 x 100 Free/1:50 Build
    3 x 50 Back/1:00 ds
    4 x 25 Fly or Brst/40 Strong
    50 easy

    Main Set: (1500)
    1 x 500/9:00 Build
    -- Broken 200 - 200 – 100 w/10 sr after each
    -- went 7:55
    3 x 100/1:45 Very Strong
    -- ave 1:33

    1 x 400/7:30 sec Build
    -- Broken 200 - 100 – - 50 – 50 w/10 sr after each
    -- went 6:15

    3 x 100/2:00 Stronger
    -- ave 1:30

    Kick (500)
    10 x 50/1:20 STRONG Kick
    -- 1-5 w/board & snorkel, 6-10 on back, ave 1:10 on all.

    Warm down
    50 easy

    Total: 2950 meters
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  10. Saturday, 8/4/12

    by
    USMS Memberpoolraat
    , August 6th, 2012 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    400 Choice - went free-back by 100's
    200 kick
    200 pull

    Main Set (1500)
    8 x 100/2:00 Alternate:
    --- 100 free Strong
    --- 100 back strong
    focus on good technique, turns, streamlines

    8 x 50/1:15 Odds strong back, Evens breast

    12 x 25/45 Alternate:
    --- Fast fly or free w/breath control
    --- Easy free

    Kick Set:
    4 x 100 Kick/2:30 Desc

    Warm down
    100 easy

    2800 meters

    Had a longer workout planned but then a friend wanted to do a ride up Lamoille Canyon, a 2000' climb in 12 miles, so I cut the swim short in an attempt to save my legs for the ride. Didn't help. I made it about halfway up the canyon before cramping. So I told him not to wait for me at the top and I went back down to Lamoille and sat on the porch of O'Carroll's (local pub) drinking beer until he came back down.
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  11. Friday, 8/3/12

    by
    USMS Memberpoolraat
    , August 3rd, 2012 at 02:09 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    300 swim as 150 free/150 back
    200 kick as 100 flutter w/board & snorkel/100 flutter on back
    4 x 50/1:00, 25 stroke/25 free, - IM order for stroke
    4 x 50/1:00 free
    #1) 25 Fast – 25 easy, #2) 25 easy – 25 Fast #3) 50 easy, #4) 50 Fast

    Set #1: Stroke/Free
    Swim 2x:
    3 x 100/2:00
    1= 25 fly – 75 free
    2= 25 free – 50 back – 25 free
    3 = 50 free – 25 breast - 25 free
    2 x 100 IM/2:15
    -- went 1:40-45 on all

    Set #2: Kick/Swim
    8 x 50/1:20, 25 fast – 25 easy
    - did flutter w/board & snorkel on 1-4, flutter on back on 5-8
    -- ave 1:05 an all

    Set #3: Pull
    1 x 400
    - free w/buoy only

    Cool down
    100 easy free & back

    Total: 2800 meters
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  12. Thursday, 8/2/12

    by
    USMS Memberpoolraat
    , August 2nd, 2012 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (1000)
    4 x 150 (S-K-P-S)
    4 x 50 Back build/1:10
    4 x 25 Fly Strong/45
    4 x 25 Breast /45

    Set #1 Free/IM (600)
    6 x 100/2:15 try to descend or stay even
    --Odds Free - went 1:37-1:34-1:30
    --Evens IM - went 1:45-1:42-1:40

    Set #2 Free/Back Swim w/Catch paddles (1000)
    5 x 200/30sr odds back, evens free
    -- back at 3:30±, free at 3:12±

    Warm down
    200 easy

    Total: 2800 meters
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  13. Wednesday, 8/1/12

    by
    USMS Memberpoolraat
    , August 1st, 2012 at 05:38 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 choice - swam all free
    3 x 100/1:45 build each - pull free w/buoy & snorkel, ave 1:30
    200 kick - flutter on back
    100 sculling

    Main Set:
    3 x 300/5:15 build each
    - went 4:52-4:45-4:45
    1:00 rest

    12 x 25/50 Fast- Breath control w/free & fly
    10m kick outs with Back
    - IM order on this set
    1:00 rest

    6 x 50/1:30 FAST w/fins
    - went 2x fly-back-free
    - 37, 38 for fly, 37-38 for back, 37,36 for free
    1:00 rest

    8 x 25/45 IM order Fast - breath control w/free & fly, 10m kick outs with back

    Warm down
    1 x 200 smooth

    Total: 2800 meters
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  14. Tuesday, 7/31/12

    by
    USMS Memberpoolraat
    , July 31st, 2012 at 08:53 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (700)
    300 swim free
    4 x 100/1:45 w/freestyler paddles and snorkel - ave 1:30

    Kick Set (600)
    2x
    100/2:30 build
    4 x 50/1:15 strong
    - 1st time flutter with board & snorkel, 2nd time flutter on back

    Main Set (1600)
    2x
    8 x 50 + 25/10 sr, 50's pace and 25's easy
    200 easy free/drill
    - 1st time free, 2nd time back

    Total: 2900 meters
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  15. Thursday, 7/26/12

    by
    USMS Memberpoolraat
    , July 26th, 2012 at 01:08 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Simple workout today. Swam about 1200 meters continuous, practicing sighting at least once each lap.

    Tomorrow we will make the 8 hour drive to Bend, Oregon where we will spend the weekend at Elk Lake for the Cascade Lakes Open Water Festival. I will be swimming the following:

    Friday, 6:00pm - 3000 meter
    Saturday, 9:30 am - 500 meter
    Saturday, 11:45 am - 1500 meter
    Sunday, 8:45 am - 5000 meter
    Sunday, 11:45 am - 1000 meter
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  16. Wednesday, 7/25/12

    by
    USMS Memberpoolraat
    , July 25th, 2012 at 02:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up: (1000)
    300 choice - free & back
    3 x 100/2:00 back, build each
    200 kick
    100 scull
    100 EZ swim

    Main Set (1500)
    3 x 300/30sr build each
    - used paddles on #1 & 2, went 4:55, 4:50; no equip on #3, went 5:00
    1:00 rest

    12 x 25/50 Fast- Breath control w/Free, 10m kick outs with Back
    - IM order on these: fly w/breathing every other stroke, back w/10 SDK to breakout, breast w/long pullout, free w/breathing every 4 strokes
    1:00 rest

    6 x 50/1:30 FAST pace -Free or back
    - 1-3 free, went 39-39-38; 4-6 back, went 44-45-45
    1:00 rest

    Warm Down
    1 x 300 smooth free

    Total: 2800 meters
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  17. Tuesday, 7/24/12

    by
    USMS Memberpoolraat
    , July 24th, 2012 at 07:01 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm up (800)
    800 continuous freestyle swim w/sighting

    Kick set w/fins (400)
    2 x 200/20sr 25 fast - 50 ez - 75 fast - 50 ez

    Main Set (1200)
    3 x 400 on 7:00, neg split
    - went 6:30± on all

    Pull (800)
    1 x 800 work the walls and first 15m of each 50
    - w/buoy only, went 13:05

    100 easy

    Total: 3300 meters
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  18. Monday, 7/23/12

    by
    USMS Memberpoolraat
    , July 23rd, 2012 at 06:58 PM (A comfort swimmer's guide to easy swimming)
    More IG

    SCM, Solo

    Warm up
    300 choice, - 150 free/150 back
    200 IM drill
    6 x 50/1:10, 15-20-15 - all free, 43-45 on these

    Main set
    6 x 200 /3:30 build
    - all were 3:13-3:15
    6 x 100/1:50
    - all were 1:33-35
    6 x 50/1:30 FAST
    - all were 40-41

    Warm down
    100 easy

    Total: 3000 meters
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  19. Saturday, 7/21/12

    by
    USMS Memberpoolraat
    , July 21st, 2012 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    Today was supposed to be a distance free day since I have a week until I spend the weekend doing 5 open water races. But RL got in the way and I had to be on job site at 5:30 to observe a concrete pour. So instead of getting to the pool at 7:00 and having 2 hours to swim I didn't get there until around 8:00 leaving me with only an hour. But I made the best of it with a short warm up and then a set of 500's.



    SCM, Solo

    Warm up
    1 x 300 free, build
    1 x 100 kick

    Main Set
    5 x 500/30 sr, after the 1st one at 8:20, kept the rest at 8:15.

    Warm down
    100 easy back & free

    Total: 2900 meters
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  20. Friday, 7/120/12

    by
    USMS Memberpoolraat
    , July 20th, 2012 at 06:04 PM (A comfort swimmer's guide to easy swimming)
    Did 21 mi bike ride early this morning while it was still cool.

    SCM, Solo

    Warm – up (600)
    400 choice
    - did 100 swim/50 kick/50 drill x 2
    4 x 50/55 ds
    - free on these

    Main Set (1600)
    Repeat 2x
    1 x 500/8:30: first & last 25 sprint & sight
    - used tempo trainer on these to help me keep stroke cadence consistant.
    - on 1st, I went 8:05, on 2nd, 8:00

    3 x 100/1:45: #1& 3 strong, #2 easy
    - round 1 I went 1:30-1:40-1:32, round 2 went 1:25-1:40-1:27
    - no extra rest between rounds

    Kick Set (400)
    8 x 50 Kick/1:15
    - 1-4 w/board & snorkel, 5-8 on back, ave 1:05 on these

    Sprint (300)
    4 x 25/45 fast
    - was supposed to do 12 x 25 in this set but calf cramped on 5th one, so stopped and swam easy 50 and got out


    Total: 2750 meters
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