View RSS Feed

The Lane Line

Workouts and Inspiration from a lifelong swimmer

Website: www.thelaneline.com
Facebook
Instagram

  1. Short Speed Work - 3/21/19

    This workout comes to you courtesy of my husband, swimming partner in crime. I needed a little different inspiration yesterday for a short swim:

    W/U (1000):


    300 swim
    200 pull
    300 kick w/ fins
    200 IM drill

    Main (1200):

    4x100 @ 1:30 - 1 - 1st 25 fast, 2 - 2nd 25 fast...

    4x25 @ :30 Stroke

    4x75 @ 1:15 - 1&3: 25 easy, 25 fast, 25 easy; 2&4: 25 fast, 25 easy, 25 fast

    4x25 @ :30 Stroke

    4x50 @ 1:00 - fast by thirds (1, first third fast, 2 fast in & out of turn, etc), last one fast

    4x25 @ :30 Stroke

    100 easy

    Total: 2300
    Categories
    Swim Workouts
  2. Morning Swim - 3/19/19

    I was considering doing a straight 30 min swim this morning because I was pressed for time, but this sort of evolved as I was warming up instead. It's essentially 5x300's broken, and then 3x500's broken. I'll admit I'm still working through some soreness from being out for 12 days, so this week may be on the lighter side.

    W/U (1500):

    20x75:

    1-4: Swim @ 1:10
    5-8: IMO @ 1:20 (fl/bk/br, bk/br/fr, br/fr/fl, fr/fl/bk)
    9-12: Fly kick on back no fins @ 1:30
    13-16: Pull @ 1:10
    17-20: Swim @ descending intervals: 1:10, 1:05, 1:00, :55

    Main (1500):

    3x500:

    1 - swim @ 7:00. Goal is to go 5 sec under normal pace. Example: I usually do my free sets on a 1:20 base, so I was aiming to go under 1:15/100. Try to get between 30-50 sec rest.

    2 - 2x250's @ 3:45 - 200 swim, 50 stroke FAST

    3 - 4x125 @ 2:05 IMO - The 50 of each stroke is FAST

    1 - 50 fl, 25 bk/br/fr
    2 - 25 fl, 50 bk, 25 br/fr
    3 - 25 fl/bk, 50 br, 25 fr
    4 - 25 fl/bk/br, 50 fr


    100 easy

    Total: 3100
    Categories
    Swim Workouts
  3. Back from Vacation - 3/18/19

    My kids had Spring Break last week, and we went to visit family. I took my gear with me in the hopes of getting in some place local but it didn't work out, so today will be my first workout in 12 days. Something simple to get back into the groove, I bumped the intervals up slightly from my normal because I've been out so feel free to adjust. Enjoy!

    W/U (1100):

    400 swim
    200 IM Drill w/ fins
    3x100 kick w/ fins, desc 1-3 @ 1:40

    8x25 @ :30:
    2x {
    1 - 1/2 easy, 1/2 fast
    2 - 1/2 fast, 1/2 easy
    3 - FAST
    4 - easy

    Main (1500):

    3x200 swim @ 2:45 desc 1-3
    3x150 pull @ 2:10 - breath 3,5,7 by 150
    3x100 IM @ 1:40
    3x50 swim @ 1:00 - desc 1-3

    50 easy

    Set 2 (400):

    16x25 fly kick on your back w/ fins @ :30

    50 easy

    Total: 3100
    Categories
    Swim Workouts
  4. Stroke Day

    I needed a quick non-freestyle day today, so here is a relatively short stroke workout. I am not the best judge of stroke intervals, so adjust as necessary. I am going to do one round back and one round breast, but if you're feeling ambitious you could always add a third round and do fly (though the thought of that makes the freestyler in me cringe). Enjoy!

    W/U (800):

    300 fr/bk/br by 25
    200 long glide breaststroke
    200 IM drill w/ fins
    4x25 fly @ :30 - odd drill, even swim

    Main (1600):

    2x {

    1x200 build @ bk 3:00, fl 3:20, br 3:40
    1x150 @ 2:30 25 fast, 50 easy x 2
    1x100 build @ bk 1:30, fl 1:40, br 1:50
    1x50 FAST your stroke

    50 easy

    1x 100 build @ bk 1:30, fl 1:40, br 1:50
    1x75 @ 1:15 50 fast, 25 easy
    1x50 build @ 1:00
    3x25 FAST @ :30

    50 easy

    Total: 2400
    Categories
    Swim Workouts
  5. Friday Struggle - 3/1/19

    So I am writing this workout in the hopes that it gives me the motivation to get up from my desk and walk the two blocks to the pool. Just one of those dreary lazy Fridays where you feel like skipping because you know, rain...cold...weekend...

    Here we go anyway:

    W/U (1100):

    6x150 @ 2:30
    1 - fr, bk, br
    2 - bk, br, fr
    3 - br, fr, bk
    4-6 swim, descend last 50 1-3

    8x25 @ :30 IMO - 1 drill, 1 swim

    Main (2000):

    20x100:

    4x100 fr @ 1:25
    1x100 IM @ 1:30
    3x100 fr @ 1:20
    2x100 IM @ 1:35
    2x100 fr @ 1:15
    3x100 IM @ 1:40
    1x100 fr FAST
    4x100 IM @ 1:45

    50 easy

    Set 2 (600):

    3x200 pull @ 2:50 - br 3,5,7 by 200

    50 easy

    Total: 3700
    Good luck swim buddies - hope you're weekend isn't as cold as mine is going to be, but it's March 1st so there's hope for Spring...right?
    Categories
    Swim Workouts
  6. Evening Swim - 2/26/19

    This one is courtesy of my Master's coach at MTS in Memphis. I did modify the second round, which I'll post, but can't take credit for it. It was a good one, so I wanted to share.

    W/U (800):

    500 swim
    300 kick w/ fins

    Main (2000):

    2X{
    *second round I modified and did stroke. 300 neg split was bk, 200 IM FAST, 3x100's breast, and 4x50's FAST IMO.

    1x300 negative split @ 4:00

    1x200 FAST @ 3:30 (interval range for the Master's practice was 3:45-4:00, I modified a little)

    3x100 hold pace @ 1:30

    4x50 FAST @ 1:00}

    Set 2 (300):

    1x300 breath control - breath 3,5,7,9 by 50. You can modify this for short course, as it's hard to get up to the 7&9 when you're swimming 25yrs at a time. Maybe try 3,5,3,5.
    *note: I skipped the 300 pull because of the shoulder pain I've been fighting.

    200 easy

    Total: 3300

    I modified the main set intervals from long course to short course. On the 300, I was getting about 15 sec rest, about a minute on the 200 fast, 20 sec on the 100's pace. I went on 1:30 and was coming in around 1:08/1:09, so I would say this was fast but smooth.

    I also did a 50 easy in between sets, and then 150 cool down (taking me to 3k because I skipped the pull). The original workout called for no easy swim in between (but take a minute break), and a 200 cool down.
    Categories
    Swim Workouts
  7. Another Sprint Day... Don't hate me

    I will be honest, I did not make the intervals in this main set...

    My husband wrote himself a sprint workout last week to do during our daughter's swim practice but there were no lanes available, so he pushed this one on me today. It's short but those 50's are a killer! If I do this again, I'll have to modify the intervals. He made them...barely...

    W/U (1300):

    3x200 choice @ 3:00 (I did a real mash up of stroke, free, drill, kick)

    4x100 kick w/ fins @ 1:30 - This is a little fast for warm up so you can modify, but the fins help

    12x25 @ :30, IMO - 1 build, 1 sprint, 1 easy

    Main (700):

    14x50 swim - intervals go in a ladder starting at 1:00:
    1:00
    :55
    :50
    :45
    :40
    :35
    :30 (did not make this)
    :35 (or this)
    :40 (was touch and go)
    :45 (finally caught back up)
    :50
    :55
    1:00

    200 warm down

    Total: 2200

    Like I said, I would recommend modifying by either 5 or 10 seconds at the start. Happy Sunday!
    Categories
    Swim Workouts
  8. Sprint Day - Friday 2/22/19

    I needed a quicker workout yesterday so I opted for a sprint workout. You can certainly add some more on the end, maybe a kick set, but I was low on time so I left well enough alone after the main set. Enjoy!

    W/U (700):
    300 swim
    200 IM drill
    200 kick w/ fins

    Main (1500):

    4x100 ALL OUT @ 2:00

    50 easy

    6x75 @ 1:30
    1&4: 25 fast, 50 easy
    2&5: 50 fast, 25 easy
    3&6: FAST

    50 easy

    8x50 @ 1:10
    odd: build
    even: FAST

    50 easy

    10x25 @ :40
    odd: no breath
    even: FAST

    100 easy

    Total: 2300

    I did this all freestyle, but you can mix it up and do some stroke if you like. For the intervals if you need to modify, the idea was getting a lot of rest so I could actually sprint. I was getting about :55 to 1 min on the 100's, about :40 on the 75's, :30 - :40 on the 50's, and plenty of rest on the 25's, those should be ok no matter what but feel free to bump it up to :45 for some extra rest.
    Categories
    Swim Workouts
  9. Recovery Day - 2/21/19

    I've been nursing some shoulder pain this week, so this is my first workout since Sunday. Just some semi-easy split up 500's to get back into things.

    W/U (1000):
    1x500 swim, choice. I did 100 fr, 100 bk, 100 fr, 100 br, 100 fr

    10x50 swim:
    odd - perfect stroke, 6 dolphin kicks off each wall
    even - build

    Main (500):
    5x100 swim @ 1:20

    Set 2 (500):
    4x125 stroke w/fins @ 1:45

    Total: 2,000

    Very short today!
    Categories
    Swim Workouts
  10. IM Madness - 2/18/19

    My husband did this workout last week, so I decided to switch up my usual freestyle heavy sets and try for some IM...

    W/U (700):

    300 swim free
    200 drill bk/br by 50
    200 kick w/ fins

    Main (2600):

    4 Rounds:

    IMO By Round:
    1x100 stroke
    1x75 stroke
    1x50 stroke
    1x25 stroke

    *Fl, bk, & fr rounds with fins, breast no fins

    Intervals:
    Fl Round: 100 @ 1:30, 75 @ 1:15, 50 @ 1:00, 25 @ :30
    Bk Round: 100 @ 1:30, 75 @ 1:15, 50 @ 1:00, 25 @ :30
    Br Round: 100 @ 1:45, 75 @ 1:25, 50 @ 1:05, 25 @ :45
    Fr Round: 100 @ 1:15, 75 @ :55, 50 @ :35, 25 @ :20

    4x100 IM @ 1:35 no fins

    100 easy

    Total: 3400
    Categories
    Swim Workouts
  11. Tuesday Morning Late Start - 2/12/19

    That morning where you swear your alarm didn't go off...but it did...and you turned it off...

    So this didn't happen at 5am, but, it happened and that's what counts!

    W/U (900):
    300 swim
    300 kick w/ fins
    300 drill IMO w/ fins

    Main (1600):
    4x175 @ 2:30 pull
    4x125 @ 2:00 - IMO w/ extra 50 of each stroke (1 - 50fl,25bk,br,fr, etc)
    4x75 @ 1:15 - desc 1-3, hold 4
    4x25 @ :30 FAST IMO

    100 easy

    Set 2 (400):
    4X{
    1x25 easy @ :30
    1x50 build @ 1:00
    1x25 swim no breath @ :30

    100 easy

    Total: 3100
    Categories
    Swim Workouts
  12. Sunday Funday (Recovery) - 2/10/19

    My husband and I took our kids to our local athletic center to swim for fun yesterday and of course I had to get something in while they played.... just a short recovery swim:

    W/U (1000):
    500 swim
    10x50 kick w/ fins @ 1:00 - 3 fr, 2 fly x 2

    Main (1000):
    2X{Set 1 w/o fins, Set 2 w/fins}
    4x75 @ 1:00
    4x25 @ :30 FAST IMO
    100 easy
    Categories
    Swim Workouts
  13. Saturday Morning Swim - 2/9/19

    My daughter's team is kind enough to sometimes let parents have the empty lanes during a thin practice, so here was my Saturday morning:

    W/U (700):
    300 swim
    4x100 kick w/ fins @ 1:30

    Main (1800):
    For interval adjustment: ~20-25 sec rest on the 250's, ~20 sec rest on the 150's
    2X{
    2x250 swim @ 3:45, 200 negative split, 50 stroke
    2x150 swim @ 2:20, 100 build by 25, 50 stroke FAST
    4x25 @ :30, odd - FAST stroke, even - recovery


    Set 2 (400):

    1x25 fr @ :30
    1x50, br/fr @ :50
    1x75, bk/br/fr @ 1:15
    1x100 IM @ 1:30
    1x75, bk/br/fr @ 1:15
    1x50, br/fr @ :50
    1x25 fr @ :30

    100 easy

    Total: 3,000
    Categories
    Swim Workouts
  14. Wednesday Afternoon Endurance - 2/6/19

    A little endurance set to test myself, this one hurt a bit at the end. For context, I'll put the desired amount of rest (or at least what I was getting) next to intervals for adjustment.

    W/U (1200):
    500 swim
    10x50 swim w/ fins @ :50 - #1,5,10 Fast, 6 dolphin kicks off each wall on all of them
    200 kick w/ fins

    Main (2000):

    10x200:

    #1-3 @ 2:40 (average about 10-15 sec rest - start here and add/remove according to the pattern)
    #4 @ 2:35 (about 5-8 sec rest)
    #5-7 @ 2:40 (rest same as above)
    #8 @ 2:35 (5-8 sec rest)
    #9 @ 2:45 (10-15 sec rest)
    #10 @ 2:30 - all you've got left to make it!

    100 easy

    Total: 3300

    Bonus (450)
    I did one round of this + 75 cool down)

    2x{
    3x50 IMO @ 1:10
    3x25 Free FAST @ :30

    50 easy

    Total w/ Bonus: 3800
    Categories
    Swim Workouts
  15. Short Saturday Swim - 2/2/19

    Was fighting a cold this weekend but managed to get a quick 2500 in Saturday morning. A little bit of extra kicking went into warmup to keep my head above water...

    W/U (900):
    300 swim
    8x75 Kick, 1-4 w/ fins @ 1:05, 5-8 w/o fins @ 1:20

    Main (1500):
    4x125 pull @ 1:45
    4x100 IM @ 1:40
    4x75 swim @ 1:15, build by 25
    4x50 swim @ 1:00 w/ fins - 200 pace
    4x25 FAST @ 30 choice

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  16. 1/30/19 - 30 Min Continuous Swim

    Wednesday, 1/30/19

    With a late wake-up I had limited time today, so I just went for a 30 minute non-stop swim to see how much I could fit in. I kept a steady aerobic pace, tried not to watch the clock, and focused on perfect stroke.

    Here were my stats:

    30 min swim (all freestyle)
    2200 scy
    Average Stroke Rate: 23 strokes/min
    Average Pace: 1:21/100yrd

    Heart rate was tricky, because the particular model of fitness watch I have disables in swim mode, but my heart rate when I stopped the watch was 144bpm, so I assume I maintained somewhere around there, as I kept a steady pace the whole time. I sometimes forgot how meditative it can be to just keep swimming...
    Categories
    Swim Workouts
  17. All About that Pace

    My husband and I did this workout this morning - sort of a tribute to my days as a sprint/mid distance freestyler. Comment if you get a chance to try it!

    Saturday 1/26/19 Workout:
    (Lots of notes as I go, so I'll post the full workout that we did without notes at the very bottom.)

    W/U (1200):

    12x100 choice on descending intervals:
    (We did a mix of swim, IM drill w/ fins, pull, kick)
    2 @ 1:50
    2 @ 1:45
    2 @ 1:40
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25


    Main (1800):
    This set is focusing on pace and distance per stroke. I had my two best events in mind, 100 and 200 free, but you can really modify this to fit what you want to focus on. We did this two times through, one time focusing on 200 pace and the second time on sprinting (100 pace). But I'll post some thoughts/suggestions to modify at the end.
    Round 1: Focusing on 200 Pace
    1x175 @ 2:20 - 100 swim, DPS. 75 @ 200 Pace
    1x125 @ 1:55 - 75 free, 50 stroke choice

    1x150 @ 2:00 - 75 swim, DPS. 75 @ 200 Pace
    1x100 @ 1:40 - 50 free, 50 stroke choice

    1x125 @ 1:40 - 50 swim DPS, 75 @ 200 Pace
    1x75 @ 1:25 - 25 free, 50 stroke choice

    1x100 @ 1:20 - 25 swim DPS, 75 @ 200 Pace
    1x50 @ 1:10 - 50 stroke choice


    Round 2: Focusing on 100 Pace (Sprinting)
    Same distances and intervals as above, but modify the Pace. The stroke part is the same as well, I just didn't post it here to save room.

    175 - 125 swim DPS, 50 @ 100 Pace (FAST)
    (125 free/stroke same as above)
    150 - 100 swim DPS, 50 @ 100 Pace (FAST)
    (100 free/stroke same as above)
    125 - 75 swim DPS, 50 @ 100 Pace (FAST)
    (75 free/stroke same as above)
    100 - 50 swim DPS, 50 @ 100 Pace (FAST)
    (50 stroke same as above)


    As you can see, the pattern is that you'll end up doing a total of 300 @ 200 pace for the first set, and 200 @ 100 Pace for the second set.

    You could, if you feel ambitious add a third set (start with this one and work your way down to 100 pace) with a focus on 500 Pace. It would go something like this:

    175 - 75 swim DPS, 100 @ 500 Pace
    (125 free/stroke combo)
    150 - 50 swim DPS, 100 @ 500 Pace
    (100 free/stroke combo)
    125 - 25 swim DPS, 100 @ 500 Pace
    (75 free/stroke combo)
    100 swim @ 500 Pace
    (50 free/stroke combo)

    As I was swimming this, I was envisioning how a set like this might go in my college days (i.e how my coaches would have taken it to the next level of evil). For example, you could pause in between each round and do a 500, 200, or 100 for time off the block, respective to the set. I could see the sprinters maybe doing 3 rounds of all 100 pace, the distance swimmers leaving the 100 pace out entirely, or some combination of all three.

    The last thing I'll offer is that on the pace portions, you can do a touch turn instead of a flip turn to get a truer time for the 75's or 50's.

    Full workout with no comments, a total of 3100 w/ warm down. Do one set, or both, however you feel in the water! Enjoy!

    W/U (1200):

    12x100 choice on descending intervals:
    (We did a mix of swim, IM drill w/ fins, pull, kick)
    2 @ 1:50
    2 @ 1:45
    2 @ 1:40
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25

    Main Set (1800)

    Round 1: Focusing on 200 Pace

    1x175 @ 2:20 - 100 swim, DPS. 75 @ 200 Pace
    1x125 @ 1:55 - 75 free, 50 stroke choice

    1x150 @ 2:00 - 75 swim, DPS. 75 @ 200 Pace
    1x100 @ 1:40 - 50 free, 50 stroke choice

    1x125 @ 1:40 - 50 swim DPS, 75 @ 200 Pace
    1x75 @ 1:25 - 25 free, 50 stroke choice

    1x100 @ 1:20 - 25 swim DPS, 75 @ 200 Pace
    1x50 @ 1:10 - 50 stroke choice


    Round 2: Focusing on 100 Pace (FAST!)
    1x175 @ 2:20 - 125 swim, DPS. 50 @ 100 Pace
    1x125 @ 1:55 - 75 free, 50 stroke choice

    1x150 @ 2:00 - 100 swim, DPS. 50 @ 100 Pace
    1x100 @ 1:40 - 50 free, 50 stroke choice

    1x125 @ 1:40 - 75 swim DPS, 50 @ 100 Pace
    1x75 @ 1:25 - 25 free, 50 stroke choice

    1x100 @ 1:20 - 50 swim DPS, 50 @ 100 Pace
    1x50 @ 1:10 - 50 stroke choice

    100 easy warm down

    Total: 3100
    Categories
    Swim Workouts
  18. Wednesday 1/23/19 - 3500yrd

    A little mid-distance/IM mash-up...

    W/U: (1000)
    300 swim
    200 kick w/ fins
    300 IMO, k/d/s by 25
    200 pull

    Main: (1800)
    3x200 @ 2:40
    3x100 IM @ 1:40
    2x200 @ 2:40
    2x100 IM @ 1:40
    1x200 @ 2:40
    1x100 IM @ 1:40

    100 easy

    Set 2 (500):
    *Focus: DPS, Dolphin kicks off the walls, no breathing out of turns

    10x50 w/ fins & paddles @ :50
    - 6 dolphin kicks off each wall
    - 3 strokes off both walls before a breath

    100 easy

    Total: 3500

    Updated January 24th, 2019 at 02:59 PM by rmjenkins14

    Categories
    Swim Workouts
Page 5 of 5 FirstFirst 12345