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

March 23, 2010

I remembered two days in a row. I think we need a short sprint workout today.

1x400 Warm up

12x25's 4 drill, 4 kick, 4 swim (your choice of stroke); @: 45 (:30, :55)

1st Main Set (repeat 3 times):
50--all out (choice stroke); @1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)
100--build by 25 (choice stroke); @ 2:00 (1:50, 2:10)
50--recovery; @1:05 (:55, 1:20)

6x50's kick, sprint down easy back; @1:30 (1:00, 1:50)

2nd Main Set (repeat 3 times):
4x25's--all out (choice stroke); @:40 (:30, :50)
50--recovery; @1:05 (:55, 1:20)
3x50's--negative split (choice stroke); @ 1:00 (:50, 1:15)
50--recovery; @1:05 (:55, 1:20)

1x200 Cool Down

Total yardage: 3,000

March 22, 2010

I need to do something to put "blogging" into my daily schedule. Maybe it would help if I wrote it on my to-do list? Anyway, here is another workout. I hope it helps you get in swimming shape for the upcoming triathlon season.

1x400 Warm up

3x200's 1-Drill, 2-Kick, 3-Swim; @:30 rest

10x50's Pace (mid-distance); @ :55 (1:00, 1:15)

Ladder:
100 --25 Free, 50 Back, 25 Free
200--50 Back, 100 Free, 50 Back
300--100 Free, 100 Back, 100 Free
400--All Free with a strong distance pace
300--100 Free, 100 Back, 100 Free
200--50 Back, 100 Free, 50 Back
100--25 Free, 50 Back, 25 Free

1x400 Cool Down

Total yardage: 3,500

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

September 10, 2009

Twice in one month, and it is not even halfway over yet!!!

1x400 Warmup

8x75's 25 kick/25 drill/ 25 swim; @1:20 (1:30, 1:45)

2x200's IM drill; @ :30 rest

12x25's 1-skull, 2-underwater recovery, 3-3/4 catchup stroke (all free); @ :30 (:35, :45)

8x50's ALL-OUT-SPRINT!!!; @1:30 (1:45, 2:00) (you should be getting at least :45-1:00 rest)

1x500 recovery, distance per stroke

8x25's ALL-OUT-SPRINT!!!; @1:00 (1:15, 1:25) (you should get at least :30-:45 rest)

1x300 recover & cooldown

Total yardage: 3,100

September 2, 2009

I finally remembered to post another workout. Hopefully this is a good trend but I am not holding my breath!

1x400 Warm Up

(4x)4x25's kick/drill/free/choice; @:30 (:40, :45, :50)

10x50's holding 500 pace; @:45 (:50, 1:00, 1:10)

(3x)
25 sprint; @:30 (:40, :45)
25 easy; @:30 (:40, :45)
50 fast; @:50 (1:00, 1:10)
50 easy; @:50 (1:00, 1:10)
100 hard; @1:50 (2:00, 2:10)
100 easy; @1:50 (2:00, 2:10)
***choose a stroke per round (for the hard ones--all easy are free)

1x200 recovery (nice and easy like)

4x100's kick, one of each stroke, with or without a board; @1:50 (2:00, 2:15, 2:30)

6x50's all out sprint, with fins and paddles; @1:00 (1:10, 1:20, 1:30--you should get ~:20-:30 rest)

4x100's cool down, 1-backstroke, 2-freestyle, 3-backstroke, 4-choice

Total yardage: 3,450

Hopefully this is a good sprint workout for you. It might be a little more than an hour. You can always modify it. Happy swimming!

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 24, 2009

Class was canceled today so I just thought I would post another workout.

1x400 Warm-up

4x200's @2:40 (3:20/4:00); descend 1-4 (by 200)

12x100's @1:30 (1:50/2:00/2:15); every 3rd ALL OUT

8x25's @:30 (:45/:50); kick, sprint down/easy back

1x300 Cool-down

Total Yardage: 2,900

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!!!

May 15,2009--Part 2

Now is the time when you all usually ask me to increase yardage. So I will try to post some workouts with more substance.

1x400 Warm Up

10x50's Pace, 70-80% effort; @ :50 (1:00, 1:15)

4x150's 25 Fast Stroke/25 Easy Free; @ 2:50 (3:00, 3:45, 4:00)

6x75's odds: kick/swim/kick evens: swim/kick/swim; @ 1:30 (1:45, 2:00, 2:10)

7x100's last 25 of each SPRINT! @ 1:40 (1:55, 2:10, 2:20)

1x100 easy

8x25's odds: no breath (above or below water) evens: recovery; @ :40 (:45)

1x200 Cool Down

TOTAL YARDAGE: 2,650
(for a shorter workout, omit the 6x75's or the 8x25's)

April 30, 2009

Don't be too shocked, I am actually posting two days in a row! This was last nights practice:

1x400 Warm-Up

8x75's Kick/Drill/Swim by 25; @:10 rest

5x200's Negative Split (the 2nd 100 is faster than the 1st) @:20-:25 rest; ***Pulling optional

8x50's Middle 25 Sprint; @:50 (1:00 or 1:20)

1x200 Cool-Down

TOTAL YARDAGE: 2,600

April 1, 2009

We have a long workout planned for us today. So lets just get straight to it!

1x400 Warm Up

20x50's pace; first 10 85% effort, second 10 90% effort @:45/1:00/1:15

6x100's kick, middle 50 sprint @ 2:15/2:30/3:00

25x100's descend 1-5, drop :10 every group of 5

12x25's 1st-underwater; 2nd-sprint; 3rd-easy @:40

3x300's Pull, breath every 3,5 by 50; @ :15-:30 rest

TOTAL YARDAGE: 5,700




APRIL FOOLS!!!!!

I am such a joker, you could do that workout if you wanted but I know that I wouldn't. Here is what we did on Monday since I forgot to post it yesterday:

1x400 Warm Up

16x25's 1/2 fast-1/2easy; 1/2 easy-1/2 fast; all fast; all easy

5x150's (or 5x250's) Odd 50's fast; evens easy @ :20 rest

6x50's kick; odds sprint-evens easy

1x400 pull; breathing 3,5,7 either by 25 or 50

1x200 Cool Down

TOTAL YARDAGE: 2,450 (or 2,950)

Have a wonderful Snowy April Day!!!

March 24, 2009

This workout is a little distanced with sprinting to finish it off.

1x400 Warm Up

5x100's build from 75% to 85% effort (set times on :10-:15 rest)

5x200's Pull; odds all out, evens recovery (set times on :10-:15 rest)

8x50's IM Sprint down, easy Free back @1:00/1:15/1:30

4x50's :15 vertical flutter kick, go straight into 50 sprint free @1:30/2:30

1x200 Cool Down

TOTAL YARDAGE: 2,700

March 14, 2009

How about a first Saturday workout! We haven't really done that before.


1x400 WarmUp

10x50's @1:00, try to hold the same pace, within 2 seconds

5x200's Broken with :05-:10 rest between "breaks" and :20-:30 between 200's
1-broken @ 25
2-broken @ 50
3-broken @ 100
4-broken @ 50
5-broken @ 25

12x25's @:30 IM order

6x50's @:10-:15 rest; kick, fast in the middle, easy between the flags & the walls

1x200 Cool-Down

TOTAL YARDAGE: 2,700

Hope this is a good workout for you! Have a great weekend.

March 13, 2009

Happy Friday the 13th!!!

I am not sure how often I am planning to post workouts but today is a start for me. This workout is the one from Wednesday night's practice. So if you missed it you can make it up now!

1x400 Warm-Up

20x50's

1 fast, 1 recovery, 2 fast, 1 recovery, 3 fast, 1 recovery, 4 fast, 1recovery, 5 fast, 1 recovery

(add :10 seconds to your fast time and use that for the fast ones; add :20-:25 seconds to your fast time for the recovery ones)

16x25's
1: 12.5 fast/12.5 easy
2: 12.5 easy/12.5 fast
3: all fast
4: all easy
(your choice of stroke; on :30 seconds)

1x600 Pull; breath every 3,5,7 by 25

1x200 Cool-Down (make sure your heartrate goes down)

TOTAL YARDAGE: 2,600