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Post your last swim workout (Page 4)
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 2016-04-25 6:56 AM in reply to: Atlantia |
Member  1748     Exton, PA |  Subject: RE: Post your last swim workout3000yards 55min WU 300 swim 300 kick 300 pull ------------------------------ 1050 TT 14:41 (think I did 50 extra) 50 EZ 5 x 100 under 1:15 on 2:00 200 kick 200 pull ----------------------- 100 EZ |
| 2016-04-25 2:52 PM in reply to: mike761 |
| Deep in the Heart of Texas | Subject: RE: Post your last swim workout 3500 scy 400 WU 400 s/k/d/s by 50s 4x500 descending 1-4 500 pull - alternate breathing 200 CD
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| 2016-04-29 8:58 AM in reply to: Hook'em |
Member 1748 Exton, PA | Subject: RE: Post your last swim workout 2700yards 55min 8 x 100 on 2:00 8 x 75 kick on 1:30 8 x 50 descending on 1:00 8 x 25 sculling on :30 ----------------- 3 x 200 on 2:50 100 ez |
| 2016-04-29 8:59 AM in reply to: Atlantia |
Elite 7783  PEI, Canada | Subject: RE: Post your last swim workout 300 choice |
| 2016-04-30 2:33 PM in reply to: #5173435 |
Extreme Veteran 890 Sterling | Subject: RE: Post your last swim workout 500 WU 4x150 pull on 2:00 3x300 free Oly pace 10x25 no breathers. CD. 2250. Haven't felt the need to go over 2500 yards in a workout. Already a first out of the water most races or thereabouts, so I've been trying to ride more. |
| 2016-05-06 7:28 AM in reply to: Bevie |
Member 1748 Exton, PA | Subject: RE: Post your last swim workout 50 min 3000 yds WU 1000 DPS 4 x 100 kick on 2:10 -------------------------------- 2 x 200 on 3:00 100 on 1:30 2x 200 on 2:50 100 on 1:25 2 x 200 on 2:40 100 on 1:15 100 EZ |
| 2016-05-12 6:52 AM in reply to: mike761 |
Member 1748 Exton, PA | Subject: RE: Post your last swim workout 3500 yards 1:10 WU 500 swim 200 kick 300 pull ------------------- 10 x 100 on 1:30 3 x 100 kick on 3:00 10 x 50 on 1:00 odds fast even drill 4x 25 fly on :30 200 ez 3 x 100 on 2:00 IM pace 100 ez |
| 2016-05-12 10:22 AM in reply to: mike761 |
| 19 | Subject: RE: Post your last swim workout 1,750 yards.. some warm up and cool down at each point. I have to figure out a work out to help with the legs. They don't seem to move me lol. |
| 2016-09-20 10:41 AM in reply to: wuaname |
Master 2429 Falls Church, Virginia | Subject: RE: Post your last swim workout |
| 2016-09-20 5:25 PM in reply to: Atlantia |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Post your last swim workout This is the kind of stuff I do when I'm not being coached or doing race-focused training. I avoid those big freestyle sets like 6 X 400m, because I do plenty of them during the season and find them rather mind-bending. (I was a distance swimmer in HS, so have done more than my share of that stuff then and now.) A modification of one of the many, many workouts on Sara McLarty's master's swim website: 800m warmup (200m swim/kick/IM drill/pull) 4 X 50m kick @ 1:30 (odds hard, evens stroke) 2 X 200 IM (100m drill/ 100m swim) with 30 seconds rest between 4 X 100m free @ 2:00 (strong) in 1:31-1:33 2 X 200m IM (100 IM/100 free) with 30 seconds rest between 4 X 50m kick @ 1:30 (odds no board, evens board) 2 X 200m IM (normal IM) with 30 seconds rest between 200m cooldown 3000m total in 54 minutes and change. Fins for the kick sets and the 50m fly on the warmup and fly/back on the drill sets. |
| 2016-09-20 5:53 PM in reply to: Hot Runner |
| Subject: RE: Post your last swim workout I had a 4 hour road trip up the coast yesterday, so stopped at a pool i know about 3 hours in. 60:00, 4,000 scy 200 ez, 100 kick Set - 600s 600 on :30 RI 100 ez |
| 2016-09-21 7:09 AM in reply to: ChrisM |
Veteran 485 Elmira, ON | Subject: RE: Post your last swim workout 10 mins easy easy WU swim- nice and slow, easy stroke work 15x25m MAX effort sprint, 25 mins easy swim, no rest 300m easy pull- keep thing smooth, easy and relaxed. 2x150m hard kick, brisk, not max (8/10) with 1 minute rest in between 7-9x100 max effort 100's on 2 mins 10 mins easy CD (6/10) |
| 2016-09-21 7:12 AM in reply to: ChrisM |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Post your last swim workout Originally posted by ChrisM I had a 4 hour road trip up the coast yesterday, so stopped at a pool i know about 3 hours in. 60:00, 4,000 scy That's pretty good for an hour. Damn. |
| 2016-09-21 7:17 AM in reply to: jmhpsu93 |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Post your last swim workout This was Monday's: 3300 SCY: |
| 2016-09-21 7:51 AM in reply to: jmhpsu93 |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Post your last swim workout Today's swim. 3000m (SC) in 52:30: 400m warmup (2 X 150m free/50m stroke) 12 X 50m @ 55/1:10 (4 sets of 2 hard @55, 1 easy @ 1:10) 4 X 200m pull with 30 seconds rest between (odds no paddles, build by 50m, evens with paddles, steady effort, breathing 3/5 by 50m) 4 X 150m (50m back kick with fins, 50m stroke--odds fly, evens back--50m free) with 30 seconds rest 4 X 100m @ 2:00 (25m fast/50m smooth/25m fast) in 1:33-1:34 200m cooldown Basically (it's my off-season, and my "break" from structured training--although I swim about the same amount year-round) I'm not doing any repeats of over 200m unless it's an IM, until I'm following a program again and my coach tells me to. I LOVE doing IM's, but almost never got to do them in competition as a kid as my breaststroke sucks. Always did distance free, and fly. I also love long, steady swims of 2-3 km, which are pretty much useless for training purposes, but our pool has been really warm lately, so I haven't been doing those as it's kind of sickening right now! |
| 2016-09-21 9:11 AM in reply to: jmhpsu93 |
Expert 1074 Tyrone, Georgia | Subject: RE: Post your last swim workout Originally posted by jmhpsu93 Originally posted by ChrisM I had a 4 hour road trip up the coast yesterday, so stopped at a pool i know about 3 hours in. 60:00, 4,000 scy That's pretty good for an hour. Damn. Exactly what I was thinking, nice swim  |
| 2016-09-21 11:46 AM in reply to: dandr614 |
| Subject: RE: Post your last swim workout Thanks, the longer 600 sets and going straight thru on the RI without additional breaks make it go pretty fast, it's 1:30 pace overall |
| 2016-09-21 1:51 PM in reply to: Bevie |
| 9 | Subject: RE: Post your last swim workout This is a go-to workout that I usually do about once a week for a few reasons. 1. there is no kicking, so I usually do it on a night when I plan to bike or run after. 2. I can compete it in under 70 minutes, so it's a pretty quick 4,000 meter work out. 3. It has a little of everything, some middle distances, pulling, and faster stuff. 4. It gives me a good idea as to how I'm feeling in the water because I know what times I hit and whether I feel like I need extra rest. Anyway, it is a variation of a main set workout that I have seen around either this way or backwards, and I have modified into a workout that fits my specific needs: 4,000 LCM, and like I said, under 70 minutes. All freestyle. 500 Warm up on 8:00 2 x 400 pull on 6:00 or 6:30 3 x 300 trying to hit same time on each, all less than 1:30/100 on 5:00 4 x 200 pull on 3:15 5 x 100 descend on 1:45 500 cool down Sometimes I'll go straight through with no additional rests and sometimes I may take an extra :30 or 1:00 between some of the groups depending upon how I am feeling. |
| 2016-09-21 6:06 PM in reply to: keithpav |
| 538 Brooklyn, New York | Subject: RE: Post your last swim workout Last two days were further preps for my first OWS 5k. (Escape from Lewes) Monday - 3000 in 58 min Tuesday- 2000 in 40 min |
| 2016-09-22 7:09 AM in reply to: TJHammer |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Post your last swim workout 2500 SCY, about 50' for me: 1000 WU: 400 pull easy, 300 build, 100 back, 4 x 50 push pace 1300 MS: 3 x 200 pull on 3:45, first 50 is zipper or shark drill 200 CD Stole this from Sara McLarty's blog, as I do most of mine.
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| 2016-09-22 8:34 AM in reply to: jmhpsu93 |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Post your last swim workout Yep--In the off-season, I pretty much just go to her blog and scroll until I find a workout I would like to do! |
| 2016-09-22 11:37 AM in reply to: 0 |
Champion 7036 Sarasota, FL | Subject: RE: Post your last swim workout This morning: Warm-Up 2x 100 drill/swim by 25's 100 pull 100 kick Main Set 8 x 50 Muggle @0:20 rest interval #1- #4 4 drill/swim; #5- #8 4 stroke/swim [Muggle = stroke/free by 25's in IM order] 4 x 200 descending 1-4 @ 3:30 6 x 50 kick odds free/even choice @1:15 8 x 25 odds fly/evens choice @0:40 1 x 200 pull I should probably mention that I'm not currently training for triathlon, but have a couple of Masters swim meets between now and the end of the year. Mostly training for sprint distance in all four strokes. . Edited by RedCorvette 2016-09-22 11:47 AM |
| 2016-09-22 12:55 PM in reply to: RedCorvette |
Master 3888 Overland Park, KS | Subject: RE: Post your last swim workout Did this one yesterday during the lunch hour. Most of my solo swims are made up as I go. Warmup: 300 swim 500 Continuous swim, 100 breast/100 back/100 breast/100 back/100 breast 100 EZ free 300 pull w/paddles Main: 13x100 Free, pull bouy on 4, 8 and 12 100 EZ 200 free, one arm drills (25 left/25 right) 500 swim @ IM pace Cool Down: 200 cool down |
| 2016-09-23 9:16 AM in reply to: reecealan |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Post your last swim workout Well I can tell you it isn't any of these: https://swimswam.com/katie-ledecky-training/ "5,000 yards for time" - um, yeah |
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