I figured I'd try posting up my workouts from everyone to use as they see fit. Since I was a swimmer for 17 years and a coach for about 5 I figured I'd post up what I'm doing on my "comeback tour" :cheerleader:. I'm just making these workouts up myself to get myself back into enough shape to where I feel comfortable trying to swim with a Masters team.
This is workout #2 (of 4) of the week from last night:
Warmup:
600 swim
200 kick
400 Pull (buoy & paddles)
200 Drill
8x50 KICK :20 rest
1- 25 free/25 fly (moderate)
1- 1/2 lap fast, 1/2 lap easy, 1/2 fast, 1/2 easy
1- 25 fast/25 easy
1- 50 FAST
REPEAT
8x100 Pull :30 rest
1- Breathe 3/5/7/9 by 25's
1- 50 Free/50 Back
1- Neg split (2nd 50 faster than first 50)
1- FAST
REPEAT
10x25 Free NO BREATHER :30 rest
#9 & #10 Butterfly
150 Easy Warmdown
__________________
3000 SCY
1 hour 5 minutes to 1 hour 10 minutes
Former Member
This was Mondays:
Warmup:
600 swim
200 kick
400 pull
200 drill
10 x 50 kick fins (85-90%) :30 rest
8x75 :30 rest
(1) Fly-back-***
(1) Back-***-free
(1) ***-free-fly
(1) kick on right side-kick on left side-back streamline kick
REPEAT
8x50 free :20 seconds rest
(1) 5 breaths
(1) 4 breaths
(1) 3 breaths
(1) 2 breaths
REPEAT
100 cool down
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3000 SCY
I generally just write them on my lunch break at work since I'm swimming in the evenings right now.
Today's workout (I'll do this evening after work):
WARMUP:
500 Swim
400 Pull
300 Kick
200 Stroke Drill
100 (4,3,2,1 Breathes by 25)
12x100 :30 rest
1-4 SWIM
* IM
* 50 back/50 free
* IM
* 50 back/50 free
5-8 KICK w/ FINS
* Moderate
* 25 Fast/25 EZ
* 50 Fast/50 EZ
* FAST
9-12 PULL
* IM- Buoy only
* Back w/ buoy & paddles
* Free w/ buoy & paddles and build effort by 25's
* FAST w/ buoy & paddles
10x25 NO BREATHERS :20 rest
5 KICK underwater with fins
5 Swim (try to make 2 of them Butterfly)
200 Warmdown
_______________________________
3150 SCY
Monday AM:
500 Swim
300 Kick
400 Pull
200 Drill
12x100 :30 Rest
1-4 Choice Descend by 100's so #4 is FAST
5-8 Kick w/ fins Descend by 100's so #8 is FAST
9-12 Pull w/ buoy & paddles Descend by 100's so #12 is FAST
12x25 :20 Rest
odds- Choice 85% effort
evens- No Breather, Free or Fly
200 WD
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3100 SCY (about 70 minutes)
Instead of using up this boards bandwidth I figured I just create my own blog. You can read it here, it has the info, as well as some stuff about me:
jeffpalm-swimming.blogspot.com/
Thanks for posting these! Wow! You do some killer workouts!!! I'd hate to have to swim with you!hehe.
Keep up the great work. I will check out your blog as well!!!
Thanks, I appreciate it! I feel like I alway need to make the best of my time in the pool and so far I think I'm making some great strides in a short time.
I already just feel SO much better...in the pool, health wise, mentally. Being back is really a joy right now.:banana:
For me too!!! I'm REALLY enjoying swimming at the ripe old age of 37..hehe..( I just read your blog..you are 37 as well..Must be a mid life crisis thing.harhar. I think I'm swimming pretty well...I recently started a Master's team at my local YMCA! We only have 3-5 swimmers but it's enough to keep me happy!!!!
Keep up the great work and thanks for the workout post!
Thanks, I appreciate it! I feel like I alway need to make the best of my time in the pool and so far I think I'm making some great strides in a short time.
I already just feel SO much better...in the pool, health wise, mentally. Being back is really a joy right now.:banana:
For me too!!! I'm REALLY enjoying swimming at the ripe old age of 37..hehe..( I just read your blog..you are 37 as well..Must be a mid life crisis thing.harhar. I think I'm swimming pretty well...I recently started a Master's team at my local YMCA! We only have 3-5 swimmers but it's enough to keep me happy!!!!
Keep up the great work and thanks for the workout post!
Thanks! My family will be joining our local Y and I'll be splitting some time between the Y and the other pool I'm training at. I've already called the Aquatic director at the Y to ask about Masters. They don't have a team, but she said they have a small group of people that do swim there in the mornings. I still haven't decided whether I want to join a team or just do my own thing and stay UNAT.
