The Lane Line

I only had 45 min today, so got in 2600 with an IM main set. Enjoy!

Warmup (800):

800 swim:
100 fr / 100 stroke as 25k, 50dr, 25sw RIMO

Main (900):

200 IM swim @ 3:00
8x50 IMO (2 each stroke)
odd dr @ 1:00
even sw @ :50
100 IM @ 1:40
8x25 @ :30
odd - FAST IMO
even - easy fr

Main 2 (900):
3x300
1 - kick w/ fins @ 5:00
2 - breath control @ 4:30
breaths by 25 as: 6/5/4/5/4/3/4/3/2/3/2/1
3 - 75 stroke/75 free, 50 stroke/50 free, 25 stroke/25 free

Total: 2600 scy

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Felt a little garbage-y this morning so the swim was a struggle, but a good set to loosen up and get a little bit of speed with more rest. Enjoy!

W/U (1200):

200 swim
300 k w/ fins
200 swim w/ fins
200 k w/ fins
200 swim or pull
100 k w/ fins

Main (1500):
*I did not choose intervals for this set (very unlike me), but took about 30 sec rest in between

500 swim - every 5th lap fast
400 kick - every 4th lap fast
300 swim - every 3rd lap fast
200 kick - every other lap fast
100 swim FAST (was able to get down to 1:01 from a push)

300 easy warm down

Total: 3000 scy

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I did this swim on Wednesday (the only swim I got in this week unfortunately) and didn't have a lot of time so I went straight into it without warmup... I suggest a warmup if you have time!

Main (2600):
*All 100's fr @ 1:20 (adjust if necessary)
* Stroke intervals: 25 @ :30, 50 @ 1:00, 75 @ 1:30, 100 @ 2:00

4x[Rd 1 stroke - 25's, rd 2 - 50's, rd 3 - 75's, rd4 - 100's

100 fr @ 1:20
25/50/75/100 fly by rd
100 fr @ 1:20
25/50/75/100 back by rd
100 fr @ 1:20
25/50/75/100 breast by rd
100 fr @ 1:20
25/50/75/100 free by rd


choice warmdown

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Catching up on posting workouts from last week, here is Wednesday, I liked the main set even though it was short:

W/U (1200):
4x300 SKIP

Aerobic (500):
5x100 @ 1:15 swim
*for this set, was just trying to test my aerobic base pace and how long I could go on 1:15

Main (1300):
4X[
1x100 IM @ 1:30
2x50 desc 1-2 @ 1:00, IMO by round
1x75 @ 1:15 breath: 3 breaths, 2 breaths, 1 breath by 25
2x25
1 - no breath @ :30
2 - easy @ :45

100 easy

Total: 3200

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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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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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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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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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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

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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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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

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

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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

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Hey all,

Posting again after being gone awhile - I've been adapting all my swims to be 45-50 min because that's the only time slot I get at my local Y (by reservation only). Figured some folks may be in the same boat, so I'll start sharing my shorter workouts again. Enjoy!

Warmup + Main (2k):
4x200 @ 3:00 - swim desc 1-4
4x150 @ 2:00 pull smooth
4x100 @ 1:30 - swim desc 1-4
4x50 @ :40 pull just make

100 easy

Kick/Stroke (400):
2X: (rd 1 fly, rd 2 primary stroke)
8x25 @ :30 w/ fins:
odd - kick on back
even - swim

100 easy w/d

Total: 2600 scy

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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

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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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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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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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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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

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