March 13, 2012

I swam yesterday (Monday, March 12) and it was a great practice. I like when Becky has us do speed stuff; we don't get to very often.

1x400 warm up
1x200 flutter kick w/out board
12x75's IM @1:20

3 times through
6x50's 2@:45, 2@:40, 2:@35
(I actually made all of them, yeah!)

1x200 dolphin kick on your back

Total of 2,600 yards

**I got Zumba 2 for my Wii and I played a short class today. It was quite fun!

May 28, 2010

It has been a while since the last workout posted. Hopefully the past ones have been able to sustain you...

1x400
Warm up; your choice

4x100's @2:00 (1:45/2:10)
Alternate freestyle and backstroke by 100

6x50's @1:00 (:50/1:10)
Dolphin kick off each wall until your feet reach the flags then swim freestyle the rest of the way. Use the 3-7-3 drill (that means 3 regular strokes then 7 kicks on your side, another 3 strokes, then repeat across the pool).

8x25's @ :40 (:30/:45)
Flutter kick with board. Odds are sprint, evens are easy.

4x125's @2:15 (2:00/2:30)
IM: Rotate a 50 of stroke throughout. 1-50 fly, 25 back, 25 breast, 25 free; 2-25 fly 50 back, 25 breast, 25 free; etc.

6x25's @ :40 (:30/:45)
Odds dolphin kick, evens breaststroke kick

6x75's @1:30 (1:15/1:45)
25 catchup stroke, 25 3/4 catchup stroke, 25 regular freestyle
(Catchup is where you do freestyle but touch your hands at the top. 3/4 catchup is where you start your next pull when your hand just enters the water).

4x125's @ 2:00 (1:50/2:15)
75 sprint freestyle, 50 easy choice stroke

2x150's @ :30 rest
Warm down; alternating backstroke and freestyle

Total yardage: 3,200

March 24, 2010

I am not sure that anyone is using these workouts. At least this allows me to have an accessible set of workouts. That means if I can find a pool, I can swim:)

3x200 Warm up, 1-drill, 2-kick, 3-swim

16x25's 1--all easy, 2--1/2 fast 1/2 easy, 2--1/2easy 1/2 fast, 3--all fast

1st Main Set (repeat 2 times)
3x25's--fly; @ :45 (:30, :55)
3x50's--back; @ 1:10 (:55, 1:20)
1x75--breast; @ 1:40 (1:20, 1:50)
1x150--free; @ 2:50 (2:40, 3:00)

1x350 free, pull, moderate effort

2nd Main Set (repeat 4 times)
1x100 IM; @ 2:00 (1:45, 2:15)
1x150 free; @ 2:50 (1:45, 2:15)

4x100's cool down; @ 2:00 (1:50, 2:15)

Total yardage: 3,650

December 4, 2009

Dang, I missed all of November. Just too busy. If you are reading this, make sure to come try out the Olympus Master's team. I have been swimming with them on and off for the last couple of months and I really like it.

1x400 warm up

4x150's kick/drill/swim by 50; @ 3:15 (3:30, 3:40)

12x100's IM order (by 100, that means 100 fly, 100 back, etc.); @ 2:00 (2:30, 2:45)

10x50's kick down/ swim back--your choice of stroke/kick; @:55 (1:00, 1:10)

8x25's SPRINT--IM order; @ :30 (:40, :50)

2x200's pull, 1 backstroke/1 freestyle; rest :30

4x100's cool down--your choice

Total yardage: 3,700

October 21, 2009

WORKOUT!

1x400 Warm up

4x200's 1-50 Back/50 Free; 2-100 Back/100 Free; 3-Back; 4-Free

8x25's kick, streamline position; @ :30 (:40, :45)

6x100's odds IM, evens easy Free

8x50's odds sprint, evens easy, your choice of stroke; @1:00 (1:10, 1:20)

1x300 Cool down

Total yardage: 2,700

September 21, 2009

Time for another workout. I am pretty excited for this one!

Warm Up:
1x200 Backstroke
1x300 Freestyle
1x400 100 Backstroke/100 Freestyle

6x50's sprint; @:50 (1:00, 1:10)

12x25's IM order kick; @:30 (:40, :45)

Main Set:
2x50's Fly
4x75's Backstroke
6x50's Breaststroke
8x100's Freestyle
***all: odds easy, evens fast (plan for about :15-:25 rest after each individual part (50, 50, 75 etc.)

4x100's cool down, 50 Freestyle/50 Backstroke; @1:50 (2:00, 2:15)

Total yardage: 3,400

August 27, 2009

It seems that I have not gotten a hang of this blogging thing. I think you are supposed to do it more often than once a month. But at least it is something, right? So let's just do a small, easy workout since we have not been together for a whole month.

1x400 Warm Up

12x25's IM order, drill; @ :40 (:30, :45)

8x50's Odds kick/swim, evens swim/kick; @1:15 (1:00, 1:30)

6x100's Odds IM, evens easy free @1:45 (2:00, 2:15, 2:20)

1x300 Pull, working on distance per stroke

1x200 Pull, backstroke (with or without paddles), working on whole body rotation

1x400 Cool down

Total yardage: 2600

Thanks for joining me. It is funny that I don't write anything while I am on vacation, but I do when I start back in school...

July 28, 2009

1x400 Warm up

16x25's kick, drill by 25's; @ :30 (:45, 1:00)

4x200's reverse build (start easy and end fast on each one); @ 2:30 (3:00, 3:20)

Main Set:
1x500 100 back/100 free;@ :30 rest
1x400 100 breast/100 free; @ :30 rest
1x300 50 fly/50 free; @ 1:00 rest
1x200 25 IM/25 free

4x75's 25 drill/25 swim/25 drill COOL DOWN; @ 1:30 (1:45, 2:00)

Total yardage: 2,900

June 30, 2009

1x400 Warm-up

8x100's IM order, drill (2x100's of each stroke); @2:30 (2:45/3:00)

Main Set: Ladder

100 IM
100 Easy
200 IM
100 Easy
300 IM
100 Easy
400 IM
100 Easy

*IM's on 2:00 (2:20/2:40/3:00)/100 yds pace
*Free's on 1:45 (2:00/2:15)

12x25's kick, choice; @:30 (:40/:50)

1x300 Cool-down

Total yardage: 3,200

June 23, 2009

It has been a long time since I last posted a workout. I am sure it is not an issue since I do not really think anyone reads this. I have been super-busy with school but I will try again to make an effort to post more frequently...

1x400 Warm-up

10x50's @:45 (1:00, 1:15); hold a steady pace (all 50's within 1-3 seconds)

Main Set: @:30-:45 rest per section
100 Fly
100 Fly + 200 (100 Fly/100 Back)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast)
100 Fly + 200 (100 Fly/100 Back) + 300 (100 Fly/100 Back/100 Breast) + 400 IM

***This could also be done for the 200 IM (50 Fly, 50 Fly +100 (50 Fly/50 Back.....)

1x400 Cool Down

Total Yards: 3,300

If you have time you can also go down the ladder:

400 IM + 300 (100 Back/100 Breast/100 Free) + 200 (100 Back/100 Breast) + 100 Free
300 (100 Back/100 Breast/100 Free) + 200 (100 Breast/100 Free) + 100 Free
200 (100 Breast/100 Free) + 100 Free
100 Free

Total Yardage: 4,300

May 18, 2009

Hopefully everyone had a chance to swim this weekend! Today I have two workouts since I know that not everyone loves distance.

IM WORKOUT:

1x400 Warm Up

8x75's kick/drill/swim by 25; @ 1:40 (1:50, 2:00)

6x150's IM/Free by 25; @2:30 (2:45, 3:00)

12x25's odds no breath (swimming), evens easy; @ :40 (:45)

5x50's kick; @ :55 (1:00, 1:15, 1:30)

1x200 Cool Down

TOTAL YARDAGE: 2,650


DISTANCE WORKOUT:

1x400 Warm Up

8x50's drill/swim by 25; @ :55 (1:00, 1:10, 1:20)

1x200 @ 3:00 (3:30, 3:45)
1x400 @ 6:20 (6:45, 7:00)
1x600 pull

4x200's 150 Fast, 50 Easy; @3:15 (3:30, 3:45)

1x200 Cool Down

TOTAL YARDAGE: 3,000

This should be a fun one, hope you enjoy it!!!

April 29, 2009

It has been a while since I last posted a workout. Sorry for the delay. I will try to be better.

1x400 Warm-Up

16x25's IMO (drill if you want) @:40

4x [50 Sprint
100 Recovery
25 Sprint
50 Recovery]

12x25's 1: Sprint
2: Underwater
3: Recovery

1x200 Cool-Down

TOTAL YARDAGE: 1,800

This was the workout from Monday night. I will really try hard to post tonight's workout tomorrow!!!

April 10, 2009

I kind of made this main set confusing. So don't worry too much about times. Just try to make sure to do all parts and remember where you are at. You can add some pulling for the longer parts if you would like.

1x400 Warm Up

8x75's 50 drill/25 swim; choice stroke @1:40

Main Set:
Ladder: start at 25 and go to 300 by 25's (don't go back down)
example:
25, 50, 75, 100, 125, 150...etc
**either do the 50's/100's IM or strong Free, the 25's/75's are recovery (you can go up to 200 for the IM option or add up to 400 if you have time on Free)

1x200 Cool Down

TOTAL YARDAGE: 3,150

March 27, 2009

Wednesday's practice was divided so I will post two main sets and you can decide which you would rather do. Or you could do both if you are feeling that ambitious!!!

1x400 Warm Up

16x50's (or 20 if you have time) choose a time that is :25-:30 seconds faster than you normally swim a 50 in. Use that time for the first 3x50's. Then drop :05 each round of 3x50's. The last round you should be getting between :05-:10 rest and working pretty hard.

Main Set Option #1:
12x100's @1:30 (1:50/2:00/2:15 Depending which lane you swim in) 3 strong free/1 easy not free.

Main Set Option #2:
9x100's @2:00 (2:15/2:30) 2 IM/1 easy free

6x75's @:10-:15 rest; IM order kick (only 1 flutter kick)

**That is as far as I remember. So do this next part in addition if you have time.**

12x25's @:40; 2 sprint/1 easy, your choice of stroke

1x200 Cool Down

TOTAL YARDAGE: 3,350 (or 3,050)

Have a fabulous workout!!!