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  1. 3|1|21 SCY


    WARMUP

    500 fr ez WS

    MAIN
    3 x 50 fr on 3:00 at 100 pace
    5 x 50 on 2:00
    • 25fr just submax sprint NB and turn, then 25 ez bk

    SIDE DISHES
    3 x 50 kick on 2:00
    • 25 FK / 25 frog

    50 fly WFAS
    500 bk WF
    200 DR WF

    Was a youngster in adjacent lane pushing me. Anything free and under 100 was my game, but I'm still not ready to push the strokes quite yet

    Updated March 2nd, 2021 at 09:58 AM by __steve__

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  2. 2|26|21 SCY

    by , February 27th, 2021 at 04:37 PM (Blog)
    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

    Updated March 1st, 2021 at 11:11 AM by __steve__

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  3. 2|24|21 SCY

    by , February 25th, 2021 at 08:57 AM (Blog)
    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.
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  4. 2|20|21 & 2|22|21 SCY

    by , February 23rd, 2021 at 04:01 AM (Blog)
    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

    Updated February 23rd, 2021 at 05:06 AM by __steve__

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  5. 2|17|21 SCY

    by , February 18th, 2021 at 10:31 AM (Blog)
    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

    Updated February 18th, 2021 at 03:38 PM by __steve__

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  6. 2|11|21 SCY

    by , February 12th, 2021 at 10:21 AM (Blog)
    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
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  7. 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

    www.thelaneline.com
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    Updated February 10th, 2021 at 05:07 PM by rmjenkins14

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    Swim Workouts
  8. 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

    www.thelaneline.com
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  9. 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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    Tags: swim workout
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  10. 2|4|21 SCY

    by , February 5th, 2021 at 10:03 AM (Blog)
    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
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  11. 2|1|21 SCY

    by , February 2nd, 2021 at 12:24 PM (Blog)
    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
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  12. 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

    www.thelaneline.com
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    Updated February 1st, 2021 at 04:48 PM by rmjenkins14

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  13. 1|27|21 SCY

    by , January 28th, 2021 at 11:56 AM (Blog)
    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
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  14. 1|25|21 SCY

    by , January 26th, 2021 at 09:45 AM (Blog)
    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

    Updated January 26th, 2021 at 01:24 PM by __steve__

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  15. 1|21|21 and 1|22|21 SCY’s

    by , January 23rd, 2021 at 01:17 PM (Blog)
    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
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  16. 1|20|21 SCY

    by , January 21st, 2021 at 07:19 AM (Blog)
    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
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  17. 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

    www.thelaneline.com
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    Updated January 20th, 2021 at 05:30 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  18. 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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    Tags: swim workout
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  19. 1|15|21 SCY

    by , January 16th, 2021 at 01:13 PM (Blog)
    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.

    Updated January 16th, 2021 at 01:25 PM by __steve__

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  20. 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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    Tags: swim workout
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