Swim Workouts

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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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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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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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!




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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

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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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

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

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

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

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

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

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

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

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