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1200 fr WS

500 bk WFAS

500 kick

• 25 FK/25 frog

6 x 25 fr on 1:30

• mod. UW breakout then sprint

2 x 50 br

500 fr WS
500 ez fr and DR WS
10 x 50 on 2:00 WF as 25 fr fast/25 ez
5 x 100 on 3:00 25 FK (o) 25 fr (e)
150 fly kick WFAS HAS
150 fly kick on side WFAS HAS
50 HUDKF

Lifted weights the day prior though still managed to keep it together during this swim.

SCY meet in March but unfortunately I will still be abroad, 600 miles away, for work.

2|20
500 fr WS
100 floppy fish
500 fr WS
500 FK WS
200 FLK WFAS HAS


2|22
500 bk WF (7:00)
10 x 150 (100 fr/50 floppy WS)
4 x 50 FK/frogK
350 dr WFAS
2 x 50 OAD
6 x 25 UWDK with 0:60 r

500 fr WS
500 WS as 25 fr/ 25 floppy fish
500 bk WF
5 x 50 kick on 1:20
5 x 25 FLK HAS on 1:00
5 x 50 frog kick thru
200 kick HAS WFAS

2|5
10 x 50 fr on 1:00 WS
10 x 50 on 2:00 as 25fr nb /25ez bk
200 FLK HAS WF
50 FK WS


2|10
500 ez fr WS
500 fr WS 25ez/25moderate
200 floppy/frog
10x25 on 0:40FK
200 drills


2|11
500 bk WF
10 x 50 fr on 1:00 WFAS (28-31)
350 dr WF

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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10 x 100 fr / 50 floppy ez straight through

500 bk WF

10 x 25 FK on 0:45 WS

10 x 25 frog kick on 0:45 WS

10 x 25 on 0:45 FLK HAS WS

150 FLK on side HAS WF

550 fr WS
200 ez WS
500 bk WF
100 ez bk WF
200 floppy fish HAS WS
3 x 50 FK on 2:30 WS (43’s)
3 x 50 frogkick on 1:30 WS (1:03)
500 various drills WFAS
4 x 25 fr burst WFAS on 1:00
6 x 25 fr burst WFAS on 0:30
100 warm down

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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warmup
500 bk wf 7:00

kick
20 x 25 on 1:00 kick
• 12.5 UW

set
3 x 50 WF on 1:30
• 25 fr nb/25 ez kick
5 x 50 WF on 1:00
• 25 fr nb/25 ez kick
2 x 50 WF on 1:30
• 25 fr nb/25 ez kick

drill
500 various drills

warmup
500 bk with fins
• 8:00

lactate production
4 x 50 fr on 3:00 with fins
• 25-29

drill
500 as 10x (25 floppy fish/25 fr) with snorkel

1|21

warmup:
500 fr snorkel
500 bk fins

drill/kick:
750 various




1|22
warmup:
500 bk fins - 7 or 8 min (forgot, 7 seemed fast so I assumed I could have started on 2 instead of 3)

form:
10×25 on 1:00 free, 1 breath

drill:
500 drill

kick:
4×100 IM kick HAS

drill 2:
200 dril

---

Sooner or later the old parts will heal enough to swim acid producing and RP sprint sets. Few weeks hopefully

500 fr snorkel
500 bk fins
200 floppy fish
8 x 50 on 2-3 kick

• as 25 UWDK/25 flutter

4 x 50 on 3 fast fr with fins

• last one NB

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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500 ez fr snorkel
500 bk fins
250 fr snorkel
50 floppy fish
250 fr snorkel
50 floppy fish
2 x 50 one arm fr
250 kick as 25 flutter/25 frog
750 various other drills and stuff mostly with fins
2 minutes bubble rings while waiting for changing room

---

Stroke efforts kept at minimum - lingering rt medial epicondylitis. Been close to 4 months with one shot in October, need to let it heal properly. It took 3 visits to ortho over one month to get the cortisone shot. Perhaps if I got the shot on first visit as I requested it wouldn’t have gotten so bad. Medical industry is now the insurance industry.

Need rotate to right slightly more during freestyle to get left arm more relaxed during recovery - a little loose now and is clicking if not relaxed. The more I swim, the better my shoulder becomes so long as I limit the all-out fun stuff. Pinky first entry seems to be an excellent technique.

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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500 ez fr snorkel
500 bk fins
4x50fr as 25 nb / 25 one arm
100 floppy fish snorkel
25 floppy back fish
300 flutter kick snorkel