Saturday, April 2, 2011

Swim workouts


Yesterday's workout was a run: 4 (reasonably paced, power oatmeal and caffeine-fueled) miles. The anticipated 30 minutes of lifting that would have followed was cancelled while my husband and I took turns ferrying one of our daughters to the pediatrician, radiologist and ortho to diagnose and treat a broken finger. Thankfully, it was a minor break and was taped instead of splinted. However, it does put her on the bench for lax for at least the next two weeks. The funny part of her story is that she broke it on the back of a chair at school when she was running down the hall to collect her belongings. She was leaving school early to go to a dentist appointment
and, as she tells it, she was running because she was so excited to go to the dentist!

With that little story told, today is typically my day of rest, so I have no workouts to report. However, I have been asked to share some swim/pool workouts, so here goes . . . Happy swimming!


WORKOUT 1: 2000 yards

Warm Up (550)
200 Free
100 IM
4 x 50 Free build @ 10 sec rest
50 easy

Free Set (1050)
400 Free @ 30 sec rest
300 Free @ 20 sec rest
200 Free @ 10 sec rest
100 Free
50 easy

Speed Work (400)
4 x 75 (25 sprint + 50 easy @ 10 sec rest)

Cool Down (100)
100 easy (choice)


WORKOUT 2: 2500 yards

Warm Up (300)
300 (choice)

Main Set (2000)
3 x 200 Free (build @ 15 sec rest)
4 x 100 IM @ 15 sec rest
4 x 25 Free (add push ups/pull ups/dips at each wall)
200 Breast kick
200 Breast
8 x 50 Free down, IM order back @ 10 sec rest
100 IM

Cool down (200)
200 easy (choice)


Swim Workout 3: 1800 yards

350 Warm Up (choice)
4 x 50: Fly down, backstroke back
5 x 50: IM order down, Free back on a 1 minute interval
3 x 50: Underwater swim down as far as you can, then fly the rest of the way, streamline kick back @ 10 sec rest*
350 Pull
2 x 50 Scull down and back in a "V" shape; pull-ups/push-ups/dips at the walls.**
5 x 50 Kick--Free down, Breast back @ 10 sec rest
50 Free, easy
100 IM cool down***

*Underwater swimming builds lung capacity
** V-shape scull works arms as well as core/abs
***Always stretch before leaving the pool

Swim Workout #4 (2000 yards)

Warm Up (200):

200 Free, easy

First Set (750): Pyramid

25 Fly

50 Back

75 Breast

100 Free

125 choice

Repeat, descending (starting with 125 again)

Second Set (850)

150 Free (Easy)

2 x 50, V-scull down, streamline kick back (push up/pull ups/dips every wall)

300 Pull

6 x 50 Kick (Hard free down, easy breast back)

Cool Down (200)

200 easy, choice


Swim workout #5 (1800 yards/meters)


Pre-swim core workout:

Use a mat or towel and lay on deck with legs up against a wall for crunches: straight up for 25, hold last, then pulse for 10. Repeat to left and right. Pull heels away from wall and crunch hips up (don't swing legs) for 25.

Flip over to plank (push-up) position and alternate pulling right kneed to left elbow (mountain climbers) 10-15/side. Drop to forearm plank and hold for 30 sec, then add side knee to shoulder crunch (Spiderman planks).

Warm Up (300)
300 easy, choice

Main Set (1200)
4 x 50, Fly down, streamline kick back
3 x 100, Build (last 25 of each set is a full sprint) @ 20-30 sec rest
2 x 50 V-scull down, kick back (arms at sides). Push ups/pull ups and dips at each wall.
300 Pull
6 x 50 Kick, Sprint flutter kick down, easy breast back
100 IM

Cool down (200)
200 easy, choice

Post-swim tread workout (arms/legs):
6 minutes of deep-end treading as follows:
1st min: basic tread (bicycle legs & scull arms)
2nd min: tread with hands above water, continue bicycle legs
3rd min: tread with hands above water, egg-beater kick
4th min: legs straight down, scull arms only
5th min: legs straight down with butterfly kick for 15 sec @ 5-10 sec rest
6th min: basic tread

Swim Workout #6 (2200)

Warm Up (200)
200 choice, easy

Set 1 (800)
200 Kick
200 Pull
200 Choice
200 Free

Set 2 (500)
2 x 50, V-Scull down (stack heel on top of toes), elem stroke back. 6 push ups/pull ups/dips at walls.
Kick set 4 mins, Kick at wall increasing pace every minute. Full sprint last minute.
4 x 50, Fly down, fly kick back
4 x 50, Kick; IM order down, fly back

Set 3 (500)
500 Free, build (100 easy, 25 sprint + 75 easy, 50 sprint + 50 easy, etc. Last 100 full sprint)

Cool down (200)
200 easy, choice

Swim workout #7 (2200)

Warm Up (400)

400 Free, Easy

Set 1 (600)

2 x 200, IM order down, streamline kick back

Set 2 (100)

2 x 50, V-scull down, elem backstroke back; push-ups/pull-ups/dips on the walls

Set 3 (900)

5 x 50 Free , Sprint down, easy breast back @ one minute intervals

250 Pull

4 x 50 Kick, Sprint freestyle down, easy breast back

200 Free, Sprint back on the 100 & 200

Cool Down (200)

200 easy, IM order down & freestyle back


Swim Workout #8 (3000)

Warm Up (200)
200 Free, easy

Set 1 (600)
200 Free
200 Kick
200 Pull

Set 2 (800/Interval)
4 x 50 Fly down, Fly kick back @ 1 min
4 x 50 Backstroke down, Backstroke kick back @ 1 min
4 x 50 Breaststroke down, Breaststroke kick back @ 1 min
4 x 50 Free down, rest 5 sec, sprint Free back @ 1 min

Set 3 (700)
200 Kick (IM order)
300 Pull
200 IM

Set 4 (500)
500 Free, sprint every 4th length

Cool down (200)
IM order down, Free back

Swim workout #9 (1500)

Warm Up (500)
500 Free, Easy

Set 1 (500)
5 x 100 IM @ 2 mins

Set 2 (300)
300 Pull

Cool Down (200)
100 IM, Easy
100 Free, Easy


Swim workout #9 (1600 meters)

Warm Up (400 m)
400 Choice, easy

Main Set (1000 m)
10 x 50 @ 1 minute (IM order + choice up, Freestyle back. Repeat in reverse choice/IM order)
300 Pull
200 IM kick

Cool Down (200)
200 Free, easy


Swim workout #10 (3400)

Warm up (200)
100 Free, easy
100 IM, easy

Main Set (3000)*
1000 Free
800 Free
600 Free
400 Free
200 Free
*follow each set with 15 seconds rest)

Cool Down (200)
200 IM order down, Free back; Easy

Swim workout #11 (2400)

Warm Up (400)
400 Free, easy

Set 1 (500)
25 Fly
50 Back
75 Breast
100 Free
100 Free
75 Breast
50 Back
25 Fly

Set 2 (500)
Repeat the above, Kick only

Set 3 (400)
200 Fly down, streamline kick back
200 Backstroke down, breast back

Set 4 (400)
200 Pull
200 Free, pace

Cool down (200)
200 Free, easy

Swim workout #12 (1800 m, taper)

Warm Up (500)
500 Free, easy

Set 1 (300)
300 Kick, choice

Set 2 (300)
300 Pull

Set 3 (300)
300 Backstroke down, Free back

Set 4 (200)
100 Fly down, Fly kick back
100 Breast

Cool Down (200)
200 Free, easy

Today's workout: 1800 swim

Swim workout #13 (1800 m)

Warm Up (200)
200 Free, easy

Set 1 (500)
10 x 50; IM + choice down, free back @ 1 min

Set 2 (300)
300 Kick, 3 lengths of each stroke, IM order

Set 3 (300)
300 Pull

Set 4 (300)
200 Free
100 Scull down (push ups/pull ups), kick back (dips)

Cool down (200)
200 easy, IM order down, Free back

Swim workout #14:
2000-meter swim

Warm Up (300)
100 Free, easy
200 IM down, Free back

Set 1 (600)
600 Free

Set 2 (600)
6 x 100; sprint last 25 m

Set 3 (200)
200 Free

Cool down (300)
200 IM down, Free back
100 Free, easy

Swim workout #15:
1800-meter swim

Warm Up (500)
500 Easy, Choice

Set 1 (400)
200 IM; kick down, swim back
Repeat

Set 2 (400)
4 x 100 @ 1:30-1:45

Set 3 (300)
50 Drill; right arm down, left arm back
100 Free
Repeat

Cool Down(200)
200 Easy, choice


Swim workout #16: 2000 meter swim

Warm Up (500)
500 choice, easy

Set 1 (500)
Sprint every 25; 5 sec rest at the wall

Set 2 (500)
Kick, choice

Set 3 (300)
300 Pull

Cool Down (200)
100 IM, easy
100 Free, easy

Swim Workout #17 (2000 meters)

Warm Up (500)
500 Free, easy

Set 1 (500)
100 IM x 5 @ 1:45-1:50. Start each 100 with the next IM stroke (ie, 2nd 100 starts w/back)

Set 2 (500)
500 Pull; first 100 is backstroke

Set 3 (300)
500 Kick, IM order, 3 lengths of each stroke

Cool Down (200)
100 IM, easy
100 Free, easy

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