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 www.thelaneline.com Instagram
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 www.thelaneline.com Instagram
Updated January 20th, 2021 at 05:30 PM by rmjenkins14
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) www.thelaneline.comInstagram
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. www.thelaneline.com Instagram
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 www.thelaneline.com TTL on IG
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 www.thelaneline.com TTL on IG
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
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 www.thelaneline.com TTL @ IG
Updated January 4th, 2021 at 04:39 PM by rmjenkins14
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 www.thelaneline.com TTL @ IG
Updated January 4th, 2021 at 04:40 PM by rmjenkins14
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! Web: www.thelaneline.com IG/FB
I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward. For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make. Good luck! Main (5500): 1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr 9x100 @ 1:25 swim no equipment 1x800 @ 12:00 w/ pads + buoy 7x100 @ 1:20 swim no equip 1x600 @ 9:00 w/ pads 5x100 @ 1:15 swim no equip 1x400 @ 6:00 pads + fins 3x100 @ 1:10 *option to add fins 1x200 @ 3:00 w/ fins swim 1x100 FAST all out *option: fins or no fins W/D - 200 easy kick or more if needed Total: 5700 *Original post on www.thelaneline.com
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