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The Lane Line

Workouts and Inspiration from a lifelong swimmer

Website: www.thelaneline.com
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  1. 21 JAN - 5400 scy

    Long swim today with a long main set - enjoy!

    Warmup (800):
    300 swim
    4x75 k/d/s @ 1:30
    8x25 @ :30 - d/s IMO

    Main (3000):

    2X[
    1x400 swim @ 5:20
    2x{150 swim @ 2:15 - 75 build, 25f, 25e, 25f
    100 swim @ 2:00 - 200 pace
    50 easy @ :55}
    1x200 swim 50 fr/50 bk
    3x100 pull @ 1:20 desc 1-3
    *2 min rest in between rounds*

    Rest (200):
    4x50 bk/br @ 1:00

    Sprint (300):
    1x200 Broken:
    75 - rest :15, 50 - rest :10, 50 - rest :05, 25

    100 easy

    Stroke (800):
    8x100 @ 1:40
    odd - IM
    even - stroke no free

    300 easy

    Total: 5400

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    Updated January 20th, 2021 at 05:30 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  2. Saturday Masters Workout 1/16/21

    Today's workout brought to you by Coach Paul. I have to say I'm a sprinter who hates sprint workouts, so all this fast stuff was not my jam, but good yardage!

    Choice warmup (I did 100, I was a little late)

    Pre-set (1800):
    2X [
    1x200 swim @ 3:00
    8x50
    odd - fr @ :50
    even build choice @ 1:00
    1x100 swim @ 1:30
    8x25 @ :30
    1-4 kick
    5-8 variable speed

    Main (2400):
    12x100 @ 1:40
    #1,4,7,10 are fast choice stroke, all other active recovery (I went 2 fr, 1 IM)
    1x400 pull
    12x50 @ :50
    Same pattern as 100's (I did IM order on the fast)
    1x200 warm down - 50fr/50bk/50fr/50 DAB

    Total: 4200 + warm up
    (4300 total for me)

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    Tags: swim workout
    Categories
    Swim Workouts
  3. Almost Friday - 3500scy

    Hey all - sharing the full set I intended to do today if I'd had more time, but I had to cut it short. This is a go-to workout for me when I haven't planned, you can easily change it up based on what you're feeling for the day. Only had 45 min today so I wasn't able to finish but I'll post the whole workout.

    1x500 Warmup (100 fr, 25 stroke RIMO)

    2x400 pull @ 5:20

    3x300 kick @ 4:30 w/ fins
    1: first 100 fast, the rest smooth
    2: middle 100 fast, the rest smooth
    3: last 100 fast, the rest smooth

    4x200 @ 3:00
    odd - IM
    even - FR

    5x100 free @ 1:15

    Total: 3500

    * I had to stop after the 4x200 and just do 100 easy cool down because my 45 min were up, but if you have time, keep the 100's! My total today was 3100 scy.

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    Tags: swim workout
    Categories
    Swim Workouts
  4. Tuesday at a New Pool - 3200 scy

    I took a trek out to a different pool today because a masters friend of mine said it was $1 to swim and there are usually 20 open lanes with no time limit. He was right, and it was nice to actually have time to take breaks and warm down between sets. It's a little far so I don't think it's an everyday solution, but it was nice to not be rushed for once.

    Warmup (1000):

    2X [
    200 swim @ 3:00
    150 k/d/s by 50 @ 2:20
    100 IM drill @ 1:40
    50 build free @ 1:00

    Main (2200):

    2X [1st round no equipment, 2nd round fins
    Broken 400/300/200/100 as:

    300 swim, rest :20, 100 strong (80%) @ 6:00
    225 swim, rest :15, 75 strong (85%) @ 4:30
    150 swim, rest :10, 50 strong (90%) @ 3:00
    75 swim, rest :05, 25 all out fast @ 1:30

    100 easy

    Descend the 100/75/50/25 from strong to all out effort

    Rest 1-2 min between sets

    Total: 3200

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    Tags: swim workout
    Categories
    Swim Workouts
  5. Saturday Masters Workout 1/9/21

    Late post from Saturday's masters workout. It was a cold day but the pool was great - this workout credit goes to our masters coach, not me, but in the spirit of logging everything in 2021 here it is. If you get a proper warmup, this will be 5k +

    Warmup:
    Choice 10-15 min (I only did 100 because I got there late)

    Pre-set (1650):

    3X[
    3x100 @ 1:30/1:25/1:20 by round - swim
    3x50 @ :50 drill
    100 smooth @ 2:00

    Main (3000):

    3X[ 1st round no equipment, 2nd round fins, 3rd round choice equipment (I did IM)
    3x200 @ 3:00 desc 1-3
    6x50 kick @ 1:00
    odd easy, even fast
    100 smooth @ 2:00 (built in rest between rds)

    choice warmdown (We were out of time so I just did a 50 to round it up to 4800)

    Total: 4650 + warmup & warmdown

    www.thelaneline.com
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    Updated January 11th, 2021 at 09:25 AM by rmjenkins14

    Categories
    Swim Workouts
  6. Friday Light Swim - 2200 scy

    A little short on time today (more so than usual) because my brain was on autopilot and drove to school pickup instead of the Y. Oops! Quick 2200 with my favorite standby IM set:

    Warmup (800):
    200 SKIP

    Main (1200):
    3X
    25 fl @ :30
    50 fl/bk @ :50
    75 fl/bk/br @ 1:15
    100 IM @ 1:35
    75 bk/br/fr @ 1:15
    50 br/fr @ :50
    25 fr @ :30

    200 warm down

    Total: 2200 scy

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    Tags: swim workout
    Categories
    Uncategorized
  7. Wednesday 6 Jan - 2900 scy

    Most of my workouts these days are made for 45 min time slots, because that's what I get right now at my Y pool, so if you have more time, I'd suggest extending the warmup and warm down! I've struggled in these covid times with short warmups - I'm too old not to warm up!

    Here is today's workout, total 2900 scy - about 45 min. Enjoy!

    W/U (300):

    300 choice swim

    Main (2500):

    4x200 @ 2:40 swim

    3x150 @ 2:10
    1 - 50 fast/ 100 easy
    2 - 50 easy/50 fast/50 easy
    3 - 100 easy/50 fast

    2x100 @ 1:30 n/s, desc 1-2

    1x50 FAST

    2 min rest

    4x50 swim @ :45

    3x100 @ 1:30
    1 - 25 fast/75 easy
    2 - 25 easy/50 fast/25 easy
    3 - 75 easy/25 fast

    2x150 @ 2:00 n/s desc 1-2

    1x200 Fast

    100 easy (or more if you have time!)

    Total: 2900

    Updated January 6th, 2021 at 01:38 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  8. Monday 4 January - Snorkel + Drills

    Happy first Monday of the new year! TBH, I didn't feel all that happy today as I had to go back to work, but this swim cleared my head (and my nasal passages because, ahem, I'm not great with a snorkel!)

    2900 Total - Enjoy!

    W/U (900):
    3x300 @ 4:00, 5:00, 4:30 - swim, k/d/s x 25 IMO, pull

    Main (1200):
    1x300 @ 4:30 swim w/ snorkel, focus on body alignment
    3x100 swim @ 1:15
    1x200 @ 3:00 snorkel swim
    2x100 swim @ 1:15
    1x100 @ 1:30 snorkel swim
    1x100 swim @ 1:15

    100 easy

    Kick/Drill (650):
    100 kick @ 1:50 no fins - f/e/f/e
    4x25 free drill @ :30
    75 kick @ 1:25 - f/e/f
    4x25 breast drill @ :30
    50 kick @ :55 - f/e
    4x25 back drill @ :30
    25 kick @ :30 Fast
    4x25 fly drill @ :30

    50 easy

    Total: 2900 scy

    www.thelaneline.com
    TTL @ IG

    Updated January 4th, 2021 at 04:39 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  9. First 2021 Entry!

    Happy New Year!

    I haven't been posting a lot of swim workouts in the past few months because of short and uncertain pool times, but I'm vowing to change that this year. Here was my first swim in 2021 - a masters practice, so credit goes to the coach and not me for writing this one:

    Saturday, 1/2:

    W/U (300) -

    300 choice swim

    Main Set 1:
    12x75 @ 1:15 odd swim, even k/d/sw choice

    Main Set 2 (fins):
    8x150 @ 2:20
    Odd - k/d/sw
    even - swim desc 1-4

    Main Set 3:
    16x50
    1-4: uw kick down, swim easy back (fins optional)
    5-8: swim @ :45
    9-12: swim no free @ :50
    13-16: swim @ :45

    Pull:
    5x100 @ 1:30
    4x75 @ 1:10 desc 1-4
    3x50 @ 1:00 easy/fast/easy
    2x25 @ :30 no breath (I added these because I wanted to round up to 1000 even)

    100 easy

    Total: 4500 scy

    www.thelaneline.com
    TTL @ IG

    Updated January 4th, 2021 at 04:40 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts