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Swim Workouts

  1. Wednesday IM Set - 2600 scy

    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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    Updated February 10th, 2021 at 05:07 PM by rmjenkins14

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  2. Monday 3k w/ Swim/Kick

    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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  3. 2600 IM Set

    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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  4. 3000 scy from Last Week

    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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    Updated February 1st, 2021 at 04:48 PM by rmjenkins14

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  5. 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

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  6. 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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  7. 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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  8. 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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  9. 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

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    Updated January 11th, 2021 at 09:25 AM by rmjenkins14

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  10. 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
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  11. 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

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

    Tags: swim workout
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  12. 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

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

    Tags: swim workout
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  13. 45 Min Swim - Aerobic Swim/Pull

    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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  14. 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

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  15. 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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  16. 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
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  17. 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

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    Updated February 25th, 2020 at 01:33 PM by rmjenkins14

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  18. 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
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  19. 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
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  20. 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
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