Post your last swim workout (Page 3)

2016-04-01 8:33 AM

in reply to: axteraa

Master

2429

Falls Church, Virginia

Subject: RE: Post your last swim workout

600 warm up (100 swim/50 kick, repeat x4)
300 pull (3/5 breathe by 50)
4x50 (25 kick/25 sailboat) :10
4x50 (ankle buoy) :10
4x50 descend :10
4x50 all strong :10
300 pull (3/5 breathe by 50)
300 cool down choice

2300 SCY

5stones

2016-04-01 9:08 AM

in reply to: mike761

Member

587

Subject: RE: Post your last swim workout

W/U : 300
6x50(25 drill/25 swim)

MS: 8x150(20") Descending
8x100(15") Descending
8x50(10") Descending

W/D: 100

2016-04-01 11:34 AM

in reply to: 5stones

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

5000 yards 1hr 35 min
WU
500 swim
300 kick 200 dps
4 x 100 IM 10 sec rest
--------------------------------
4 x 25 swim :30
4X50 Drill 1:00
4 x 75 butterfly 1:45
4 x choice 2:00
----------------------------------
Main
6 x 200 3:00
100 recovery
6x 200 3:00
100 recovery
---------------
200 cool down

https://connect.garmin.com/modern/activity/1106700832

jetsers

2016-04-01 11:49 AM

in reply to: mike761

Member

341

Austin

Subject: RE: Post your last swim workout

I am at week 4 of a mandatory off season of at least 3 months.

But I had to get in the pool, I just had to.

I swam..

I have a lake distance challenge swim on Saturday, but no training for it, and then a 10 mile running race on Sunday, again with no training.

After a few years of non stop races and slowly gaining almost 30 lbs. Its time to "train the belly" and miss out on some early season races.

simpsonbo

2016-04-03 8:15 PM

in reply to: jetsers

Veteran

2297

Great White North

Subject: RE: Post your last swim workout

Friday

1500 meet warm up/prep

Saturday

1200 warm up as follows :
300 swim
4x50 kick
100 easy
4x25 @25 fast
100 easy
4x50 @ 55 pacing
200 easy

Race : 400 Free - 4:20.22

Cool down 600

2200

Sunday
1300 warm up :
400 swim
4x50 kick
50 easy
4x25 @ 25 fast
150 easy
4x50 @ 50 pace
200 easy

Race 1 : 800 Free : 8:56.90

600 cool down

Warm up #2 (800)
200 swim
4x50 fly kick
100 easy
2x 25 fly
50 easy
2x25 fly
50 easy
4x25 alt fly/ easy free

Race 2: 200 Fly 2:14.51

3700 m

2016-04-04 7:28 AM

in reply to: simpsonbo

Elite

7783

PEI, Canada

Subject: RE: Post your last swim workout

3000 SCM

300 choice
4x200 with 30s as
odds - pull (paddles optional)
evens - swim, long an strong
25s on 45s - touch by 20s on the first one, descend by 1s until you miss
100 ez
7x200 at T pace with 20s rest
200 choice

5stones

2016-04-04 7:59 AM

in reply to: mike761

Member

587

Subject: RE: Post your last swim workout

W/U: 350
10x25 Drill

MS: 8x100 (5") @ AE Pace
10x75(45") @ Threshold Pace

W/D: 7x50 Pull

2,500

2016-04-04 9:29 AM

in reply to: 5stones

Master

2429

Falls Church, Virginia

Subject: RE: Post your last swim workout

200 choice warm up
4x150 :30 (50 kick, 100 swim build)
4x25 :10 (fingertip drag drill & fist drill)
4x150 :30 (as 50 free/50 non-free/50 free)
4x25 :10 descending
4x150 pull :30 (easy/medium/strong)
100 cool down

2300 SCY

2016-04-06 7:30 AM

in reply to: Atlantia

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

4000 yards 1 hr 15 min

WU
400 swim
300 kick
300 pull
---------------------
Main
10 x 100 on 1:30 hold 1:15
200 recovery
10 x 50 on :45
100 recovery
10 x 25 on :25
100 recovery
3 x 200 on 3:00 hold 2:40
----------------------------
250 ez

2016-04-06 7:32 AM

in reply to: mike761

Elite

7783

PEI, Canada

Subject: RE: Post your last swim workout

3000 SCM

300 choice
4x200 as
odds - pull paddles optional
evens - long and strong
4 x 400 as {
100 IM with 20s rest
2x50 kick with 15s rest
200 descend by 50 with 30s rest}
300 choice

2016-04-06 9:30 AM

in reply to: axteraa

Master

2429

Falls Church, Virginia

Subject: RE: Post your last swim workout

500 choice warm up
5x150 pull :30 (breathe 3/5/3 by 50)
5x200 swim :45
100 cool down

2350 SCY

2016-04-08 8:22 AM

in reply to: Atlantia

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

4450 yards 1 hr 30 min

warm up
400 swim
300 kick
200 pull
100 scull
-------------------
pre set
6 x 50 descending on 1:00
6 x 50 odds fast evens ez 1:00
------------------
Main
6 x 100 kick on 2:30 ( aim for under 1:50)
2 x 200 pull on 3:00
6 x 50 fly kick on 1:10
2 x 200 Pull on 3:00
6 x 25 fast on :30
2 x 200 pull on 3:00
10 x 50 (under :35) on 1:00
-----------------
100 ez

fortissimo

2016-04-10 6:19 PM

in reply to: mike761

Member

667

Subject: RE: Post your last swim workout

500 bouy/band long easy
4x125 alt 25 catch up 25 free

4 rounds below all band only
25 fast 25 easy on 1 min
50 fast 25 easy on 1:30
75 fast 25 easy on 2:00
100 fast 25 easy on 2:30
200 easy

400 free as you feel but two beat kick only

2016-04-11 6:45 AM

in reply to: fortissimo

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

3100 yards 1 hr 5 min

WU
200 swim
200 kick
200 pull
500 swim
--------------
8 x 25 fly on :30
7 x 100 free on 1:30
10 x 50 kick on 1:30
10 x 50 fast on 1:00
------------
100 ez

2016-04-11 10:04 AM

in reply to: mike761

Elite

7783

PEI, Canada

Subject: RE: Post your last swim workout

300 choice
2x{
200 pull with 15s rest
4x25 on 30s, descend
100 long and strong, 15s rest}
6x300 as{
100 fast into 200 steady (HIM type pace) with 30s rest}
300 choice

dmiller5

2016-04-11 10:35 AM

in reply to: axteraa

Extreme Veteran

3025

Maryland

Subject: RE: Post your last swim workout

500 wu

15x100 leaving on 1:35. descending from 1:25 to 1:15

50's getting back on 1:00. Send off starts 1 second later each time. got to :27

4x75 leaving on 1:20

200 choice c/d

2016-04-13 8:26 AM

in reply to: dmiller5

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

3550 yards 1hr 5 min

WU
1000 swim
200 kick
100 pull
-------------------
main
? x 50 on :45 until you miss
after 20 continue on :40 til you miss

200 ez
4 x 100 choice on 2:00
4 x 50 choice on 1:00
4 x 25 choice on :30
------------------

200 ez

2016-04-15 6:11 AM

in reply to: mike761

Elite

7783

PEI, Canada

Subject: RE: Post your last swim workout

3200 SCM

300 choice
2x200 pull with 15s rest
2x50 kick with 15s rest
4x25 all out on 60s
20x100 at T pace with 10s rest
300 choice

2016-04-15 6:56 AM

in reply to: axteraa

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

3500 yards 1:25
WU
500 swim
200 kick
8 x 25 on :30
----------------------------
Main
????
50's x 25"s mostly kicking no chance of remembering all that. It was complicated and my brain is old

-----------------------
4 x 100 odds fast even EZ
100EZ

2016-04-18 2:19 PM

in reply to: mike761

Master

2429

Falls Church, Virginia

Subject: RE: Post your last swim workout

400 warm up (150 swim/50 kick - repeat)
3x200 pull :20 descend
300 swim (100 free/50 non - repeat)
4x100 :15 (25 sprint/75 strong)
200 swim
4x50 :10
200 cool down

2300 SCY

2016-04-20 9:02 AM

in reply to: Atlantia

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

55 min 3100 yards

WU
800 swim
4 x 150 (descending 75's)
--------------------------------
Main set
200 free 3:00
200 IM 4:00
100 IM 2:00
200 free 3:00
200 IM 4:00
100 IM 2:00
200 free 3:00
200 IM 4:00
100 IM 2:00
-------------------------------
200 ez

2016-04-20 9:03 AM

in reply to: mike761

Elite

7783

PEI, Canada

Subject: RE: Post your last swim workout

300 choice
6x50 build 1-3, 4-6 on 60s
8x25 all out on 60s
40x50 on 45s as {
1-16 every 4th fast
17-28 every 3rd fast
29-36 every other fast
37-40 all fast}
300 choice

2016-04-20 9:12 AM

in reply to: 0

Master

2429

Falls Church, Virginia

Subject: RE: Post your last swim workout

600 warm up (100 swim/50 kick - repeat)
300 pull (breathe 3/5 by 50)
4x50 :10 (fast kick/sailboat drill)
4x50 :10 (ankle buoy)
4x50 :10 build
4x50 :10 strong
300 pull (breathe 3/5 by 50)
fun cool down: 50 Tarzan/50 dog paddle/200 choice

2300 SCY

ETA: ah, boo! looks like I did almost this exact workout back on 4/1. Still, super fun, this one is anything but boring!

Edited by Atlantia 2016-04-20 9:14 AM

2016-04-22 7:45 AM

in reply to: Atlantia

Member

1748

Exton, PA

Subject: RE: Post your last swim workout

55min 3000 yards
WU
300 swim
300 kick
300 IM
300 pull
-------------------------
main

12 x 100's odds free; evens fly on 1:45

4 x 200 odds free; evens fly on 2:30 ( coach must have been smoking something funny- did them on 3 min)

2016-04-22 9:47 AM

in reply to: mike761

Master

2429

Falls Church, Virginia

Subject: RE: Post your last swim workout

200 swim/ 50 single arm
200 pull/ 5 back kick
300 pull :30 (easy/med/fast)
2x50 :30 RACE!
300 pull build :30
2x50 :30 RACE!
300 swim (50 nonfree/100 free - repeat)
2x50 :30 RACE!
300 easy
4x25 :15 (odds Tarzan/evens underwater recovery)
cool down 50 kick/150 swim

2300 SCY