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The Lane Line

Workouts and Inspiration from a lifelong swimmer

Website: www.thelaneline.com
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  1. Bosu Ball Ab Workout

    If you have a Bosu ball at home, try 3 rounds of these 6 exercises. If you don't have one, no problem, you can do all of these without!

    3 Rounds X 6 Exercises:

    1. Cross mountain climber + pushup (hold flat part) - 20 reps, 10 per side

    2. Plank Jacks (hold flat part) - 20 reps

    3. Plank Hold (flat side down) - 60 seconds

    4. Side Plank (flat side down, feet on ball) - 30 seconds per side

    5. Crunches - 25 reps

    6. Seated Slow Bikes - 12 reps, 6 per side

    *1 min rest between rounds
  2. To Swim or Not to Swim?

    So I wrote an article yesterday about my gym reopening this week, and whether or not I felt ready to go. Anyone else out there contemplating/debating as communities start to lift restrictions?

    To Swim or Not to Swim

    This weekend, I got an email from my local gym that as part of a phase 1 reopening, the facility would be open to patrons come this Wednesday. I'm sure it comes as no surprise that I have very mixed feelings about this. As states and communities around the U.S. start these slow phased plans to lift social distancing restrictions - that is the question on my mind. Do I go and get in the water, or do I continue to stay home?


    The short answer is that I'm leaning toward staying home, for a number of reasons. But before I get to that, some thoughts on what opening would actually mean...


    Last week, this very subject came up on a group text of friends, two of whom are physicians. One of my friends serves on the board at her local YMCA (different city/state than me), and was asked, in her role as a board member and as a medical professional, to walk the facility and give her opinion about what should be done to maximize social distancing and ensure proper sanitation of spaces. So, she did. With her permission, I'm sharing her initial thoughts:



    1. What a nightmare.
    2. SO many surfaces that have to be sanitized after each member contact.
    3. So many soft surfaces.
    4. The pool?
    5. The showers?
    6. The infant changing tables?
    7. The Kid Zone?
    8. The Kid Zone workers picking up multiple babies in a shift?
    9. The senior citizen classes?
    10. The vending machines?
    11. Pre-screening and temperatures for everyone walking in?


    In addition to this list, the Y leadership was talking about purchasing fancy HVAC UV filters for the facility ($$$$), & electromagnetic sterilizer sprayers for soft surfaces ($$$$), when in the end each room/class/zone/yoga studio will only be able to accommodate about 10% of the normal capacity with 2-3X the number of workers needed to properly sanitize between members. It did not seem to my friend (nor to me) to make much fiscal sense.


    I can tell you that after getting the email about what restrictions and limitations will be put in place upon re-opening, my friends concerns were not far off. In practice, this is what my gym will look like on day 1:



    1. Normal operating hours
    2. Limit occupancy to 25%
    3. Limit workouts to 45 min
    4. Adjust equipment layout or close/restrict access to equipment as necessary to maintain at least six feet of separation between users
    5. Require customers to clean equipment with disinfecting wipes before and after use (how will they enforce this? Lysol wipe police?)
    6. Conduct regular and thorough cleaning of all equipment, surfaces and areas of the facility using disinfectant cleaning supplies
    7. Provide hand sanitizing stations for use upon customer entry and exit
    8. Employees must wear face masks
    9. Some studios are closed or temporarily moved to larger spaces such as the gym
    10. Reservation required for access
    11. No showers, saunas, or locker use (but locker rooms are open for changing and using the bathroom)
    12. No basketball or racquetball
    13. No hot tub (don't like going in that thing even when there's no pandemic)
    14. No community spaces like cafe, lounge, or coffee area
    15. No cash
    16. No mats in any workout areas
    17. No guest passes allowed
    18. No swim lessons or swim team
    19. No camps, birthday parties or other rentals
    20. Childcare will be accepted but only for ages 3 o 11, and a reservation will be required (no longer than 45 min). No personal belongings allowed. No parents allowed in the child care area. No diapering.


    Phew! That's a lot of restrictions you say? Indeed. Making me wonder of course, why bother? I know why bother, because we have to re-open sometime. But personally, I just don't know if I feel ready to put myself and my kids at risk.
    Thinking about these restrictions, I did a little mock run through in my head. Let's say the pool is open on day one. Let's say I make a reservation for my kids and I to go for 45 min, from 2-2:45. First question - do I arrive 5 min early so that I can start my "session" right at 2? Or does 2-2:45 include the time I wait in line to be screened at the door? Do I have to reserve a specific lane to swim in? Will all the lanes be open or will every other lane be open? Are the employees doing the screening wearing gloves? Are they cleaning the thermometers before and after (assuming yes)? Is taking my temperature really a good indication if I'm infected or posing a risk to other patrons, as some patients are asymptomatic or take 2-3 weeks to start showing symptoms? Are time blocks actually all 1 hour and the extra 15 min being used for the previous members to exit and the workers to sanitize? What exactly can even be sanitized on the pool deck? Will there be one way traffic around the lanes to ensure you don't pass another member?

    And with that, I'm exhausted just thinking about it.

    In the end, I think this is going to come down to a personal choice. How much risk are you willing to take? Would I love to get back in and swim for 45 min a day? Absolutely. Would I love for my kids on the swim team to be able to get back in the water? More than I want it for myself. But for me, I want to wait it out a bit longer. Personally, I am on my own through this pandemic - because of the nature of my husband's job (military), I'm single-momming right now in a city with no family within an 8 hour drive. I just can't afford to get sick.

    So for now, I think, I'll continue to swim in my neighbor's backyard pool once in a while and unfortunately... #justkeeprunning. I am used to home workouts anyway (I usually do strength workouts 3 times a week from home), so for now, that's what works for me.

    What are your thoughts? Do you think it's ok to go back? Does the reward outweigh the risk? It's ok to say yes, judgement free zone here, you be you. Just whatever you decide, do your best to keep yourself and everyone around you safe and healthy.


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  3. Star Wars Day Workout - One Day Late

    I'm a day late posting this, but for any Star Wars fans out there that just couldn't get enough yesterday - here is what I came up with (mostly to get my kids to exercise!)

    1. The Phantom Medicine Ball Push-up - 20 reps (10/side)
    2. Attack of the Curl-Up - 25 reps
    3. Revenge of the Squat - 30 squats
    4. Rogue One Mile Run (or walk)
    5. A New Hop - 50 side hops
    6. The Empire Strikes Backwards - Reverse Lunges - 20 reps (10/side)
    7. Return of the Jumping Jacks - 50 reps
    8. The Fly Awakens - Bent Over Flies - 20 reps
    9. The Last Jog - 1/2 mile easy jog
    10. The Rise of Skywalking Lunges - 2X length of your driveway
    11. SOLO: A Plank Story - Max Plank - how long can you hold?

    May the 4th Be With You...

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  4. Saturday Morning Workout

    When I was in college, Saturday morning workouts were a beast of their own, starting with a long dryland set. Here's a longer one today to kick off the weekend:

    Warmup: stretch + 1/2 mile easy jog (about 5 min)

    Circuit 1 - 5 min continuous - 4 exercises

    1. Med ball throws - 10 reps
    2. Bench Hops - 20 reps
    3. Streamline jump squats - 12 reps
    4. High plank shoulder touches - 20 reps (10 each side)

    1 min rest

    Circuit 2 - Driveway Set - 5 min continuous - 4 exercises

    1. Driveway sprint - Start in "take your mark" position, sprint from one end of the driveway to the other (or about 10 secs).
    2. Walking lunges - 20 reps (down the driveway)
    3. Broad jumps - 10 reps
    4. Streamline walking lunge - 20 reps

    1 min rest

    Repeat Circuit 1 & 2

    *1 mile run for time

    Cool down - stretch + 5-10 min walk

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  5. Dryland Workout!

    Hello all my fellow fish out of water - long time no pool, so long time no post!

    I'm sure everyone else has been hitting dryland at home with pools and gyms closed, so decided to share the workouts I've been doing here. Enjoy!

    W/U:
    1 - 1 min jump rope
    2 - 20 opposite toe touches
    3 - 1 min jumping jacks
    4 - 50 side hops

    Set 1 - Abs: Repeat 4X
    1. Dead Bugs - 20 (10 each side)
    2. 1 min plank
    3. V-ups w/ exercise ball (or regular if you don't have one) - 20 reps
    4. 4 count flutter kicks - 20 reps

    Set 2 - Arms: Repeat 4X
    1. Decline pushups - 10 reps
    2. Front raises (weighted)- 15 reps (I use 5lb weights b/c that's all I have an every store is out!)
    3. Incline pushups - 10 reps
    4. Lateral raises (weighted or use resistance bands) - 15 reps

    Cool Down Stretches: Hold at least 30 sec for each
    1. Cobra Stretch
    2. Side bend (each side)
    3. Cross body arm stretch
    4. Behind the head arm stretch


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  6. Monday 3k Aerobic + Stroke Option

    Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
    I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

    W/U (800):

    400 swim - 75fr/25st
    200 kick w/ fins
    4x50 @ :50 dr/build free w/ fins

    Main (2000):

    5x400 swim freestyle
    1 - smooth @ 5:20 (Aerobic Base - AB)
    2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
    3 - n/s @ 5:20 (AB)
    4 - swim @ 5:00 (AB -:05/100)
    5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

    Recovery (300):

    6x50 @ 1:00 fr/bk easy

    Stroke - Optional (600):

    8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

    100 easy

    Total (no stroke): 3000
    Total (full workout): 3700

    Website:www.thelaneline.com
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    Categories
    Swim Workouts
  7. 100 Sandwiches!

    I needed something fun and challenging for yesterday - so I created this workout that can be done two ways - the "meat" or the "bread".

    I did the "bread" side, and it was a lot harder than it looked on paper!


    Click image for larger version. 

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    Tags: swim workout
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    Swim Workouts
  8. IM Day!

    Needed a break from freestyle today - though not sure all the fly was a good plan...

    W/U (800):

    200 sw/kick/IM drill/pull

    Main (2000):

    4x150 - roaming IM @ 2:30
    75 fl / 25 bk / 25 br / 25 fr
    25 fl / 75 bk / 25 br / 25 fr
    25 fl / 25 bk / 75 br / 25 fr
    25 fl / 25 bk / 25 br / 75 fr

    4x50
    build @ :50 IMO

    4X [
    100 IM @ 1:30/1:35/1:40/1:45 by round
    100 Fr @ 1:30/1:25/1:20/1:15 by round
    4x25 fl/bk/br/fr by round @ :45 desc 1-4

    200 easy

    Total: 3000
    Categories
    Swim Workouts
  9. 3k pull/kick + Breath Control

    Today's workout turned out harder than it looked on paper! It's been awhile since I've kicked without a board...shame on me. Total time was 52 min so if you are pressed on time this is a good "under an hour" workout, even if you adjust intervals a bit.

    W/U (500):
    500 swim choice

    Pull (1200):
    4x300 pull/swim @

    1 - pull @ 4:30 w/ pads, buoy, ankle strap (or cross your feet if no strap) - breath every 3/5 by 50
    2 - pull @ 4:15 w/ pads + buoy - 1st one breath every 3/5
    3 - pull @ 4:15 w/ pads + buoy - negative split
    4 - swim w/ pads @ 4:00 - fast

    2 min rest

    Kick (600):
    6x100 kick no fins @ 2:00 - desc 1-3, 4-6

    50 easy

    BC (600):
    4x[
    1x75 @ 1:30 - 3 breaths / 2 breaths / 1 breath by 25
    1x50 stroke @ 1:00
    1x25 FAST @ :45 - 0 or 1 breath

    50 easy

    Total: 3000

    Website:
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    Updated February 25th, 2020 at 12:33 PM by rmjenkins14

    Categories
    Swim Workouts
  10. Aerobic - 2500

    This workout is from yesterday, I went straight into it using the first 4-5 100's as warm-up. Feel free to adjust intervals as necessary!

    9x100 @
    1:30/1:25/1:20
    1:25/1:20/1:15
    1:20/1:15/1:10

    1 min rest

    9x75 @
    1:10/1:05/1:00
    1:05/1:00/:55
    1:00/:55/:50

    1 min rest

    9x50 @
    :55/:50/:45
    :50/:45/:40
    :45/:40/:35

    1 min rest

    9x25 @
    :35/:30/:25
    :30/:25/:20
    :25/:20/:15

    250 easy

    Total: 2500
    Categories
    Swim Workouts
  11. Short Speed Work

    Workout from Wednesday, I was short on time and wanted to get some speed work in. This was a good short set with some sprint and 200 pace. Enjoy!

    W/U (900):

    6x150 - 4 @ 2:00 swim, 2 @ 3:00 kick (fins optional)

    Main (1550):

    4X [

    4x50 pull @ 1:00/:55/:50/:45 by round
    *Equipment by round: ankle strap+buoy; strap+buoy+paddles; buoy; buoy+paddles
    1x75 @ 1:30 - 200 pace (bank rest)
    1x50 easy @ 1:00
    1x100/75/50/25 by round @ 1:30 FAST
    *100 on round 1, 75 on round 2, etc

    50 easy

    Total: 2500
    Categories
    Swim Workouts
  12. Aerobic w/ IM Active Recovery

    This one is from last Friday, I was able to get a short swim in during my daughter's practice:

    W/U (600):

    200 sw/kick/pull

    Main (2000):

    1x500 swim @ 6:15
    1x50 free @ 1:30
    1x400 swim @ 5:10
    2x50 br/fr @ 1:15
    1x300 swim @ 4:00
    3x50 bk/br/fr @ 1:00
    1x200 swim @ 2:50
    4x50 IMO @ :45
    1x100 @ 1:30

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  13. Equipment Quick Change

    I had a short amount of time this morning so I did a quick 2k trying to incorporate some aerobic swimming (for time's sake). The fun part about this main set is that you have to swim just a little faster on the swim parts to make the interval and have time to switch equipment. Happy Wednesday!

    W/U (300):

    300 choice swim

    Main (1500):

    3x200

    1 - pull @ 2:50
    2 - swim @ 2:40
    3 - swim w/ fins @ 2:30

    3x150

    2:10/2:00/1:50 - pull/swim/swim w/ fins

    3x100

    1:30/1:20/1:10 - pull/sw/fins

    3x50

    :50/:40/:30 - pull/sw/fins

    200 warm down

    Total: 2000
    Categories
    Swim Workouts
  14. Long Recovery Warm-up + Main Kick Set

    I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

    W/U (1000):

    1000 mix - choice

    Main - Kick Set Ladder (1600):

    25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

    *For the ladder up (25 -> 200) - freestyle kick w/ fins
    *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

    Intervals:
    25 -> 100 & 100 -> 25 - 10 seconds rest
    125 -> 200 ->125 - 20 seconds rest

    25 f
    25 f / 25 e
    50 f / 25 e
    50 f / 50 e
    75 f / 50 e
    75 f / 75 e
    100 f / 75 e
    100 f / 100 e
    100 e / 75 f
    75 e / 75 f
    75 e / 50 f
    50 e / 50 f
    50 e / 25 f
    25 e / 25 f
    25 e

    400 easy swim warm down

    Total: 3000
    Categories
    Swim Workouts
  15. Wednesday Long Aerobic

    Today was the first day I felt good in the water in a long time (yay)! I felt tired, but none of my aches and pains that have been getting me down lately got in the way. I actually really liked this set, it gave me a chance to get my heart rate up and do some varying speeds. The goal for the 50's was to start out on a strong interval and then descend so the second one in each round is faster, but has an extra :05 rest (also gave me time to get buoy & paddles on). Enjoy!

    W/U (800):

    4x125 @ 1:45 - 5th 25 stroke RIMO

    4x75 @ 1:15 pull - roaming 25's strong pace (~80%)

    1 - 25 strong / 50 smooth
    2 - 25 smooth / 25 strong / 25 smooth
    3 - 50 smooth / 25 strong
    4 - 75 strong

    Main (2200):

    4X [
    *50's - desc 1-2 during each round

    1x200 swim @ 2:50
    1x50 swim @ :40
    1x100 swim @ 1:20
    1x50 swim @ :45
    1x150 pull w/ pads + buoy neg split @ 2:25

    1-300 easy warm down

    Total: 31-3300
    Categories
    Swim Workouts
  16. Monday Aerobic Motivation

    Today was kind of a "where am I at?" test in terms of my aerobic base after taking about 4 weeks off. It's not pretty, but it was a start and went better than I thought. I'll be using longer aerobic sets as the main set for the next couple weeks to try and build my endurance back up. All said and done, this took about an hour today. Happy swimming!

    W/U (700):

    300 sw fr/bk/br x 25
    100 long glide br
    4x75 @ 1:30 dr/sw/bu

    Main (1200):

    12x100 @ 1:25 swim - try to keep under 1:15

    100 easy

    Sprint (200):

    8x25 @ :30 - fast/easy, easy/fast, fast, easy x 2
    *I did all free but you can do first round fr and 2nd rd stroke

    Stroke/Drill (700):

    4X [ IMO by round
    25 pull w/ pads + buoy
    50 swim stroke
    50 kick stroke ]

    4x50 @ 1:00 w/ fins + pads
    swim free - 6 dolphins off each wall + 3 strokes before a breath. No breath in/out flags.

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  17. Easing back into the water...

    So this week was my first week back after about a month off. Ouch. Between the holidays, winter crud, a (ski related, I think) tailbone injury, and more winter crud - I pretty much took a month off give or take a few attempts in December/January to swim. I did two workouts this week, and they both hurt, but I'm back at it. A little hard to find motivation, but it feels good (at least mentally) to be back in. Here was a short aerobic workout from Wednesday just to get myself going again:

    24x100

    4 @ 1:30 swim
    4 @ 1:30 pull
    4 @ 1:25 swim
    4 @ 1:50 kick w/ fins
    4 @ 1:20 swim
    4 @ 1:50 stroke (I did 50bk/br)

    Total: 2400

    Website: www.thelaneline.com
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    Categories
    Swim Workouts
  18. 4K Saturday Aerobic

    Hey all - not much swimming for me this week - traveled to PA for the holidays and had a lot of packing and work to do. Hoping to get to the local YMCA tomorrow to do this workout. Happy swimming!

    W/U (1000):

    1000 skips (200 sw,kick,IM drill,pull,sw)

    Main (2700):

    4x300 swim @ 4:15/4:00/3:45/3:30 w/ fins
    6x50 @ 1:15 kick
    3x200 swim @ 2:45/2:35/2:25
    4x50 kick @ 1:20
    2x100 sw @ 1:10/1:05
    2x50 kick @ 1:30
    1x50 FAST
    1x50 easy kick

    300 easy warm down - sw/drill mix

    Total: 4000

    Website: www.thelaneline.com
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    Categories
    Swim Workouts
  19. Rainy Monday Workout

    I took a few days off last week, not a lot of time to get in the pool - 'tis the season for being busy. Also apparently I can't even vacuum my house without hurting my back these days, so today will be pretty light trying to stretch out this sore spot from a house cleaning campaign yesterday. Here's a lighter day if anyone needs it:

    W/U (1200):

    8x150 swim->pull->kick

    1&2 - swim @ 2:15
    3 - 100 sw/50 pull buoy only @ 2:15
    4 - 50 sw/100 pull buoy only @ 2:15
    5 - 150 pull w/ pads + buoy @ 2:15
    6 - 100 pull/50 kick @ 2:30
    7 - 50 pull/100 kick @ 2:50
    8 - kick w/fins @ 3:15

    Drill (600):

    8x75 @ 1:30
    odd - 50 drill/25sw RIMO
    even - swim free dps

    Kick (400):

    16x25 dolphin kob w/ fins @ :30

    Main (950):
    *all w/ pads

    200 sw @ 2:30
    150 sw @ 1:55
    100 sw @ 1:15
    50 sw @ :40
    100 sw @ 1:20
    150 sw @ 2:00
    200 sw @ 2:40

    50 easy

    Total: 3200

    Website: www.thelaneline.com
    Follow on: IG/FB

    Updated December 16th, 2019 at 03:45 PM by rmjenkins14

    Categories
    Swim Workouts
  20. Tuesday Short Distance Aerobic

    I had originally planned to use the 50s set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25s. I think if you want to make a whole workout from this pattern, start with 100s and work your way down to 25s for a total of 4000.

    W/U (1200)

    12x100

    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):
    1:00/:55/:50/:45
    :55/:50/:45:40
    :50/:45/:40/:35
    :45/:40/:35/:30

    2 min rest

    16x25 swim
    :45/:40/:35/:30
    :40/:35/:30/:25
    :35/:30/:25/:20
    :30/:25/:20/:15

    200 easy

    Total: 2600
    Categories
    Swim Workouts
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