Post your swim workout

I would be interested to see what others are doing (I am collecting workouts in case my coach quits again like she did 2 years ago I tried to swim on my own and I couldn't remember them)

Last week we did a 20 min continuous swim, counted our laps then figured out our 100 times. Now she has us all training off of those times.

Here is our workout for today: (I go for 50 min to an hour depending when I get there)

11-25-08

200 free

4x50 drill :
fingertip
Popov (I can't remember what TI calls it - 3 stroke then kick on side)
catchup
fist

200 free

200 kick

300 4x 25 free, 25 Back, 25 Breast continuous

3 x
400 by 100’s on 100 steady pace time + 10 sec rest
(this varies from person to person)
rest one full minute after each set of 400

ex: if your steady pace time is 1:35 for 100 you keep each 100 at 1:35 and rest 10 secs, for a total of 1:45
first 100 is on :00 next on :45, next on :30 next on :15 then rest 1:00 before starting the next 400 set

cool down

Doing the 20 min swim to time us was interesting.
It has removed some of the psychological games of "I can't do that many on that amount of time", I have always thought I needed at least 2 minutes for every hundred when doing set after set - I guess I was wrong :D

The last 2 I can remember:
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30min warmup on dry land (we only get the lanes for 1h at the moment)
200m warm up any style

2000m time trial

cool down as much as you can stomach

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warmup on dry land
300m IM warmup (25m each stroke.)

8x 50m tech drills

3x (150m easy - 100m medium - 50m all out against competitor)

cool down
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Quote:

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Originally Posted by alpinerabbit

The last 2 I can remember:
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30min warmup on dry land (we only get the lanes for 1h at the moment)
200m warm up any style

2000m time trial

cool down as much as you can stomach

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Holy schmoly BATMAN 2000m time trial :eek: - are you training for an IM?

Your 2nd one sounds much more doable - thanks for posting :D
I don't hate IM's as much as I used to. I think doing all the strokes is a good balance Butterfly certainly gets my HR up there on only 25 yds.

Quote:

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Originally Posted by eclectic

Holy schmoly BATMAN 2000m time trial :eek: - are you training for an IM?

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nooooo - that was more of a performance test. We were to try & do all 500's about the same speed. This gives the lactate treshold according to our coach. (for each 100). I didn't sweat it, I just swam. Tried to accelerate on the last 3-400. Actually I just managed to keep it steady :o

It was less horrifying than a 1000m TT....

I'll have another one tonight to post.

When alone, I like to do:
500 easy
500 in breathing pyramid: 2-3-4-5-4-3-2-3-4-5, one lane each (do that twice if you're in a 25m pool)
500 (one lane easy, one lane hard)
500 easy

with about a minute rest in between each 500.

thanks for posting! It is great to see what everyone else is doing. My coach is going to be gone for 2 weeks in Jan (coaching for the US jr national team at the Pan Pacifics in Guam :rolleyes: and it will be fun to try some of your workouts

We aren't doing tri specific workouts - right now they are for conditioning as I am swimming w/ adults who don't compete at all - but I am getting torn as to what to do for our state games next summer. One year I swam and one year I did a tri. They are both really fun but are always on the same day.
Anyway here is what we did today


11-26-08

300 swim
100 freestyle drill (I did a pull buoy w/ paddles)
100 free

300 alt back free
100 Popov back
100 back

300 breast
100 breast drill (2kick 1 pull)
100 breast

10 x 75
1. easy
2. med
3. hard
1-3 free, 4-6 back, 7-9 breast

#10 fly 1. kick
2. drill (1 arm)
3. swim
cooldown

I started late and didn't get to the breast or fly set - oh boo hoo :p

ok - today's:

30 min warm up (dry land)

4x 100 drills, mostly kicking, zipper drill, drag fingers on water (TI drills really, but that would be the equivalent)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

100 IM (25 each)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

cool down 100

alpine rabbit

I really like the workout you did today.

What is a zipper drill? - I am always looking for new drills

Happy Thanksgiving for all those Stateside.

We did swim this morning (now the piece of pie isn't as quilt laden)


Anyway it is official - I am LAZY ! ! !

Today we did ladders.

1 x 25 yds r 10 sec
2x 25 r 10,
3x 25 r 10 .. . .
11 x 25
repeat the 11 and work back down to 1
total 3300 yards

I did 200 more to have a full 2 miles. I was done in a little more than 1 hour. so average pace for all of it was around 2:00 per 100.

Here is the lazy part - I wasn't at all tired when I was done and could have kept going. My arms are a little tired now but that is it.

I know now I have the endurance, so I need to start working on the speed. BUT I am lazy. I don't like to be uncomfortable. It isn't pain it is just fatigue and I don't like that feeling. I need to be pushed by outside forces (like someone swimming next to me who is about my ability - then I push to beat them)

I think I will start more tempo work and intervals at least 1 day per week.

How do all of you push yourself when you are training?

you can see the TI drills here. We did all of them. I meant zipper switch.

http://www.total-immersion.ch/d/Videos.php?m=mm9&d=91

Thanks Alpine - I have never done the zipper switch - i will have to try it - it looks good and I have trouble w/ my right side - i am a left side breather so I think it would help

We didn't do drills today
it was

3 sets = 1st freestyle , 2nd back stroke, 3rd breast stroke
100 ez
100 med
100 ez hard ez hard x 25's

3 sets of 600 R after ea 600 if needed

100 descending
200 50 ez 100 hard 50 ez
300 100 ez 100 hard 100 ez

cool down 300 for ttl of 3000

I had time so I did another 500 just to have 2 full miles
today's workout finally tired me out and I actually pushed my HR up on the hards so I don't feel like i was lazy today

400 swim (last 50 hard or butterfly)

300 drill (last 100 build)

200 kick

100 back or breast

10 x 100

1-5 Pace time + 10 sec ( ex 1:30 go on 1:40)

6-10 Pace time - 4 sec + 30 sec (1:27 go on 1:57)

200 cool down

Last swim day of the week as my "coach" is going to Atlanta for the USA short course competition. Watch for Dagny Knutson on usaswimming.org - she is the 16 yr old who trains at the same time as I do.

Here is today's workout

12-03-08

200 free

4x50 on 1:00 (build)

200 back (I did free)

4x50 back on 1:10 (build) on 1:10 just because I really SUCK on back

200 drill

4x50 breast on 1:10 (build)


8 x 100

1 -2 first 25 hard

3 - 4 middle 50 hard

5 -6 last 25 hard

7 build

8 all ez

2k Of my own making:

100 warmup (breast/back)

500 breathing pyramid (5,4,3,2,3,4,5,4,3,2)

100 recovery (breast/back)

3x200 (50 easy, 50 hard)(30 sec rest)
I was going to do a straight 500 but could not handle it.
So I did 200s but made it 3 of them.

100 recovery (mix of breast, dolphin kick under water but could not do many before I got out of breath)

500 breathing pyramid

100 kick (skating drill, but with legs burning)
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I'm beat. I was hungry.

Alpine - I like that workout - especially the breathing pyramid - lots of variety

the breathing pyramid really makes a 500 pass by very quickly.

today's swim (I didn't do much because I was so excited to talk to my coach about the record breaking swims at the short course meet this past weekend

200 swim
4x50 drill
200 swim
4x50 kick
200 swim

next may be a little confusing but I will try to write it as clear as possible all times based on the 100 average after doing a 20 min non-stop swim

3x 300

1-2 steady pace plus 30

so if pace is 1:30 do them on 2:00

3 = pace minus 3sec 30 sec recovery

4-5 steady pace plus 30

6 = pace minus 6 sec 30 sec recovery

7-8 steady pace plus 30

9 = pace minus 10 sec

cool down

Is no one else swimming?

Here is today's

12-09-08

500 50 of each 100 drill

500 kick/swim

5 x 100
1 - 2 descending
3 - neg split 50
4 - 25’s on :25

200 - last 50 on :45
150 last 50 pace
100 last 50 pace

cool down 250

Hi Eclectic,

I am swimming. :)

I swim with the Master's Program on Tuesday nights from 8:00 PM - 9:30 PM. I am in the beginners group, which was 2300 yards. The intermediate group did 2700 yards and the advanced group did 3300 yards.

Here is my workout that I just did tonight. It took me almost 90 minutes:

2300 yards

Warmup - 500 yds
200 free
100 IM kick
100 back
100 choice

Set 1 - stroke set - 600 yards
4 x (IM order) = 3 x 50 of each stroke (1st 50 is stroke kick, 2nd 50 is stroke arms, 3rd 50 is easy whole stroke)

Set 2 - endurance set - 500 yards
3 x 100 on 2:30
200 free

Set 3 - kick/technique set - 500 yards
100 kick of choice
2 X 50 sprint free kick
100 easy kick of choice
200 drills and techniques

Warmdown - 200 yards
50 breast
50 back
100 easy - any stroke

Lynette

thanks for posting Over 50 Newbie.

I like getting other's workouts for my "collection" and that looks like a collectible :D I especially like the IM 600 set. but butterfly easy? is there any other way? :p

I wish I had more people like me to swim w/. It would be more fun. (although I am not complaining because I have an amazing coach) but I am swimming w/ HS swim team members and of course Dagny - USA record holder :rolleyes:
I don' t have a lot in common w/ them. Over 50 I assume you are over 50 years in age - me too! I will be chronologically 52 this month (mentally I am still 26 :D

Alpine - If I remember correctly - you are still a youngster not even close to 30 or 40 yet :D (not that it makes any difference - keep posting your workouts! ! !

Quote:

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Originally Posted by Over50Newbie

I swim with the Master's Program on Tuesday nights from 8:00 PM - 9:30 PM. I am in the beginners group, which was 2300 yards. The intermediate group did 2700 yards and the advanced group did 3300 yards.

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Masters swim at 8PM? I'm jealous. Ours is at 5:30PM on Wednesdays and it's impossible for me to get off work that early so I don't even try.

I've been doing variations on swim workouts during the week, once a week or so until I get back into things. Usually I'll do

200-300 warm up free,
2-4x50 free drills (pull, finger drag, catch up, kick, etc),
200 IM,
a main set of 400-500 free mixup (8x50, 4x125, etc),
another 2-4x50 drills and 200 IM (I enjoy comparing how the stupid butterfly feels at the beginning and end of my set - a measure of how tired I am and/or how I am improving upper-body wise),
200 cool down free

I used to do 6-8x50 drills, but I really like throwing in the IM for some variance. Sometimes instead of the sets I'll jump in and swim 2000 just to see how my times are improving.

I often don't post our group swim workouts as i can never remember exactly what we did :o

I think today we did:

400 warm up-focus on stroke
400 warm up-3/4 speed
6X 50-change stroke every 25m

3x200: fast pace
1X200 slow
1X100 slow

I have another open water swim this saturday :)

thanks for posting Crazy canuck - let us know how the open water goes on Sat!
(we have no open water here to swim in, but we can drive on it :D

I hear you on trying to remember them I swim in the AM and can't remember it from the pool to my classroom - all of 15 minutes :o
My swim time is from 6 am to 7am as I have to be at work by 7:30 but I am always late so it is generally 50 - 55 min worth.
I am fighting a cold so I wore a snorkel today but I still swam slower than usual and didn't finish everthing, only got about 1900 done.

12-11-08

300 swim - last 50 build
100 kick free
200 swim - last 50 build
100 kick breast
200 swim - last 50 build
100 kick back

4 x (switch strokes each set IM order)
Didn’t do - just did all free and only got 3 sets done
3x100
100 swim
4 x 25 on :30 or 35 (enough recovery to keep form good)
100 recovery swim

cool down

Colby,

Swimming from 8:00 PM - 9:30 PM is great except that I am all wound up when I get home. My metabolism is all revved up and I'm not at all tired. I get home around 10:15 PM and finally go to bed around 11:30, but don't fall asleep right away. It probably takes me almost an hour to finally fall asleep.

Then when my alarm goes off at 5:30 AM, I am exhausted. :(

But, you know what? It is worth it so that I can get in 90 minutes of swimming every week.

I love swimming!!

Lynette

Hello all

I am so glad everyone is posting their workouts ! Thanks so much. My coach is going to be gone from December 25 until Jan 13 (She will be one of the coaches for the USA Junior National team at the Pan Pacifics in Guam - I am sure I already told everyone that but I am sooooo pumped for her! :D

Anyway I will be on my own and back at the Y pool :mad: so my morning schedule will be very restricted and I don't have time in the evening w/ running and biking to fit in. waaa waaa waaaa
BUT I will be able to try some of these workouts :D that is the upside as long as I can motivate myself to do them.

Here was today's swim - it doesn't cover a lot of distance because the drills took a lot longer than just straight swimming but it was a very good session to up the stroke quality.

The underwater pull (human drill) is the one where you do a normal crawl stroke but your arms never leave the water. You breath about every 4 or six strokes and then just breath like you normally would. It is like a long extended dog paddle w/ body rotation - I had never done it before today - it was kind of fun.

12-17-08

500 swim

5x 100
25 underwater pull (human drill)
25 popov
25 kick w/ 4 strokes per 25
25 swim choice

3x 300
1 75 strong
25 kick back

2 75 strong
25 kick side

3 50 strong
50 kick front

cool down

Here is today's - I once again was 10 min late, then talked to my coach for 5 min (her mom isn' t doing well) so only got 45 min in. And I was lazy on the first 900 and dilly dallyed around so I only got to the first set of 25's.
I am kicking myself because had i been on time I could have easily finished.

12-18-08

300 swim

2x150 50 kick 100 swim

2x 300 by 100’s
1 50 ez 50 hard
2 middle hard
3 50 hard 50 ez

200 breathe as little as possible on first 25’s (hypoxia)
150 3 count, 4 count, 5 count x 50’s
100 7 count on first 25

20 x25’s on :30 :35 :40
1-3 desc
4 choice
Repeat

cool down 150

ttl 2300

Today's workout was a very nice recovery one after a prior day of running. It wasn' t long and wasn't hard - I liked it
Pretty pathetic though my whip kick for breast and dolphin kick are faster than my freestyle kick. Good thing you don' t have to kick a lot when wearing a wetsuit for a tri.
On the fly portion my coach said do however many strokes of fly you can do then finish out free. I did 25 fly, 25 free, 25 fly, 25 free because I was lazy and didn't want to push, I will try to do 3/4 lap rather than just 1/2 fly next time . . . maybe . . . I can do a decent 50 if I want to - I didn't want to.

12-19-08

500 reverse IM order +100 free
(100 free, 100 breast, 100 back, 100 fly, 100 free)

400 IM kick

300 IM drill x 75’s

200 choice

100 scull

swam 250 to finish mile