Post your swim workout

[eclectic]

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

[eclectic]

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

[Over50Newbie]

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

[eclectic]

thanks for posting Over 50 Newbie.

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

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
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

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

[colby]

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.

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.

[crazycanuck]

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

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

[eclectic]

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

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
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

[Over50Newbie]

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

[eclectic]

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!

Anyway I will be on my own and back at the Y pool 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 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

[eclectic]

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

[eclectic]

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