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Swim Workouts
CREATED: 03/30/09 by chad0022 REPLIES: 72
jennyl    JOINED: 2/28/09    POSTS: 40
RE: Swim Workouts
POSTED: 5/06/09 2:23 PM

okay, I'm coming- I don't really have access to a pool any other day of the week so even if I'm lonely, it will be worth it.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
5/11 workout
POSTED: 5/11/09 11:44 AM

Just a few reminders
The CUA swim is from 6:30 - 8.
Please pay the $3 ready before you swim.
Depending on the group that arrives, we may adjust to 3 lanes of group 1 and one or two lanes of groups 2 and 3.
This is an ALL LEVELS swim, we are just going to adjust for the people who are there.

Thanks for your understanding!! We have had some very awesome swimmers and workouts over the past few weeks. Let's keep it up!!

Group 1
Warm-up
1 x 400 - 200 swim, 100 kick w/o board, 100 pull
Drills
6 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 500 - Straight
3 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 500 - Straight
4 x 200 - 50 ez / 50 fast - repeat until finished 200 - 30 SR
Cool down
200 Easy swim
Total - 3300


Group 2
Warm-up
1 x 300 - 100 swim, 100 kick w/o board, 100 pull
Drills
6 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 400 - Straight
2 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 400 - Straight
3 x 200 - 50 ez / 50 fast - repeat until finished 200 - 30 SR
Cool down
200 - Easy swim
Total - 2600


Group 3
Warm-up
1 x 300 - 100 swim, 100 kick w/o board, 100 pull
Drills
4 x 50 - Drill 25, Free 25 - 15 SR
Main set
1 x 300 - Straight
2 x 200 - 50 kick, 100 swim, 50 kick - 30 SR
1 x 300 - Straight
3 x 150 - 50 ez / 50 fast - repeat until finished 150 - 30 SR
Cool down
150 - Easy swim
Total - 2100

nopher    JOINED: 3/2/09    POSTS: 35
RE: Swim Workouts
POSTED: 5/11/09 2:58 PM

I am a really bad swimmer - not great technique and I think my endurance is lower relative to the biking/swimming. I don't even know if I'd be able to complete the Group 3 workout. Is it best if I work on the Group 3 workouts alone and then join in with the CUA group when I'm in better shape?

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: Swim Workouts
POSTED: 5/11/09 4:39 PM

I say come to CUA and give it a shot. The group 3 workout tends to have 2 lanes and I am sure you will be fine. If you aren't comfortable, we do have access to the back pool, which is about 20 yds. Either way, I say come and check it out. And no one says you have to do the full workout.

Plus, I like to offer Hugh's services. He is a great swimmer, swim coach, tends to be at most practices and can usually help with technique in between/after his sets/workout.

See you tonight!!
Amanda :-)

nopher    JOINED: 3/2/09    POSTS: 35
RE: Swim Workouts
POSTED: 5/11/09 6:10 PM

OK. sounds like a plan thanks. I'm going to try for this wednesday or next monday. see you soon:-)

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1064
RE: Swim Workouts
POSTED: 5/13/09 2:26 PM

Wait a second! Amanda, you volunteering me for what?

Here is what is on tap for tonight.

Group A

Warm up: 500 (200 swim/100 kick/200 pull)

Big set: 3 x 100 drill (bilateral breathing)
100 kick
3 x 100 swim
100 kick
3 x 100 pull w/ paddles
100 kick

Speed set: 12 x 25s every 3rd fast; on :45
6 x 100 all out on 3:00

Final set: 1000 pull or
500 pull + 200 cool down
Total = 3,300 - 3,600

Group B

Warm up: 400 (200 swim/100 kick/100 pull)

Big set: 3 x 100 drill; bilateral breathing
100 kick
2 x 100 swim
50 kick
2 x 100 pull - may use paddles
50 kick

Speed set: 12 x 25s every 3rd fast; on :50 secs.
4 x 100 all out on 3:00

Final set: 800 pull or
400 pull + 200 cool down
Total = 2,600 - 2,800

Group C

Warm up: 300 (200 swim/100 kick)

Big set: 100 drill, 2 x 50 drill; bilateral breathing
50 kick
100 swim, 2 x 50 swim
50 kick
100 pull, 2 x 50 pull
50 kick

Speed set: 8 x 25s # 3,6 and 8 fast; on 1:00 secs.
2 x 100 all out on 4:00

Final set: 500 pull or
200 pull + 200 cool down
Total = 1,850 - 1,950

***The drill is bilateral breathing. You never know what side the bouys are on. -Hugh

GO CAPS!!!

cycleportis's ravatar cycleportis    JOINED: 5/14/09    POSTS: 7
RE: Swim Workouts
POSTED: 5/14/09 9:55 AM

This is great! I just joined the online group and I can see it is already a great forum. How do I sign up for a group workout?
Thanks
Nate

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1064
RE: Swim Workouts
POSTED: 5/18/09 2:40 PM

Okay, here is the post-Columbia/Rocketts race workout. Take it easy for those who raced.

Group A (or the non-Columbia/Rocketts racers)

Warm up: 400 free - 200 swim/200 pull

Pre-set: 300 IM; kick, drill, swim bys 25s; swim in IM order
6 x 50s descend 1-3, 4-6 on :55
8 x 25s kick -odds underwater fly
-evens breaststroke

Main set: 2 x 300 free on 4:30
3 x 200 free on 3:00
5 x 100s free on 1:30-1:35
8 x 50s -odds free on 1:00
-evens choice on 1:15
200 easy

Kick set 6 x 50s w/ fins -odd 25s underwater dolphin
with flipturn
-even 25s dolphin kick on back

Cool down 200 easy choice
Total = 3,800

Group B (or the recovery group from Columbia/Rocketts)

Warm up: 300 free 150 swim/150 pull

Pre-set: 300 free -150 drill: finger tip drag
-150 drill: bilateral breathing
4 x 50s descend; each one faster
6 x 25s kick -odds on back
-evens on stomach

Main set: 1 x 300 on 5:00-ish
2 x 200 on 3:30
4 x 100 on 1:45
6 x 50 -odds free on 1:10
-evens choice on 1:30
150 easy

Kick set: 4 x 50s w/ fins choice
Cool down 200 easy
Total = 2,900

Group C (or the seriously needing recovery from COL/ROCK)

Warm up: 300 150 swim/150 pull

Pre-set: 200 free -100 drill: finger-tip drag
-100 drill: bilateral breathing
4 x 50s descend; each one faster
4 x 25s kick -odds on back
-evens on stomach

Main set: 1 x 200
2 x 150
3 x 100
4 x 50 all on :15-20 secs rest
100 easy

Kick set 4 x 50s fins optional
Cool down 100 easy
Total = 2,200

janealonso's ravatar janealonso    JOINED: 2/28/09    POSTS: 54
RE: Swim Workouts
POSTED: 5/18/09 2:53 PM

Thanks for doing this -- just joining the thread so I can see the workout postings. I have enjoyed the Catholic workouts.

LMR6478's ravatar LMR6478    JOINED: 3/2/09    POSTS: 46
RE: Swim Workouts
POSTED: 5/27/09 4:47 PM

Are the CUA swim workouts no longer being posted? I really liked having the information ahead of time, and also if I needed to do the workout on my own later.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1064
RE: Swim Workouts
POSTED: 5/27/09 9:54 PM

I apologize for not putting up last Wednesday's workout. People complemented me on the workout.

Group A

Warm up: 400 200 swim/200 pull

Pre-set: 6 x 100s odds free
evens IM or choice on 1:45

Main set: 3 x 200 kick w/ fins
8 x 150 free on 2:30
100 easy
4 x 100 pull
4 x 25 sprint

Cool down: 200 easy
Total = 3,600

Group B

Warm up: 400 200 swim/200 pull

Pre-set: 4 x 100 odds free
evens IM or choice on 2:00

Main set: 2 x 200 kick w/ fins
6 x 150 free on 3:00
100 easy
3 x 100 pull
4 x 25 sprint

Cool down: 200 easy
Total = 2,800

Group C

Warm up: 300 150 swim/150 pull

Pre-set: 2 x 100 50 drill/50 swim (drill is thigh slap;
touch thigh at end of stroke)

Main set: 3 x 100 kick fins suggested
2 x 150s :20-30 sec. rest
4 x 75 :15 sec. rest
100 easy
2 x 100 pull
4 x 25 sprint

Cool down: 200 easy
Total = 2,000

I will probably post next Wed. workout on Tuesday. Have fun.

LMR6478's ravatar LMR6478    JOINED: 3/2/09    POSTS: 46
RE: Swim Workouts
POSTED: 5/28/09 11:14 AM

Thanks alot. I really appreciate your taking the time to develop and post them.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: Swim Workouts
POSTED: 5/28/09 11:20 AM

Hi!

I am glad you like the posted workouts and we really appreciate the feedback! There are a few of us writing the swim workouts and do the best we can to post in a timely manner.

Thanks again for the feedback! It helps to know what we can do to make things better for you all!
Amanda

seleav's ravatar seleav    JOINED: 2/28/09    POSTS: 24
RE: Swim Workouts
POSTED: 5/28/09 4:13 PM

This is a great, helpful thread to have some variety (for my 2,000 and less) swimming routine. Thanks for doing this.

janealonso's ravatar janealonso    JOINED: 2/28/09    POSTS: 54
RE: Swim Workouts
POSTED: 5/28/09 4:55 PM

Quick question -- At last night's swim, I noticed the workout were posted in "yards" not "meters"....was that a typo?

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: Swim Workouts
POSTED: 6/03/09 10:27 AM

The CUA pool is in yards, so I think that is just the default we use. The same idea can be used for meters and just adjusted if swimming in a 50 meter pool.

With HP now open, I am going to try and stay away from using 25's and 75's so the workouts can be used in 50 meter pools.

Thanks!

Oh, and today's workout will be up shortly. I heard that Monday night's was speed work so todays will be a bit longer yardage and sets.

Amanda :-)

aoliveira's ravatar aoliveira    JOINED: 5/12/09    POSTS: 22
RE: Swim Workouts
POSTED: 6/03/09 11:41 AM

I'll join the guys thanking you very much for posting the workouts. Very helpful. Thank you!

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
6/4/09 swim workout
POSTED: 6/03/09 2:20 PM

Group 1
Warm up
200 free, 100 pull, 100 kick
Drill
8 x 50 - 25 Drill down 25 Free coming back - 15 SR
Main Set - about 15-30 SR between each distance
100 - Hard
200 - 200 IM
300 - 100 easy, 100 hard, 100 easy
400 - 200 swim, 200 pull
500 - Straight Free - nice steady pace
400 - 200 swim, 200 kick
300 - 100 easy, 100 hard, 100 easy
200 - 200 IM
100 - Hard
Cool down
200 - Easy free
Total 3500

Group 2
Warm up
100 free, 100 pull, 100 kick
Drill
6 x 50 - 25 Drill down 25 Free coming back - 15 SR
Main Set - about 15-30 SR between each distance
100 - Hard
200 - 200 IM
300 - 100 easy, 100 hard, 100 easy
400 - 200 swim, 200 pull
400 - 200 swim, 200 kick
300 - 100 easy, 100 hard, 100 easy
200 - 200 IM
100 - Hard
Cool down
200 - Easy free
Total - 2800

Group 3
Warm up
100 free, 100 pull, 100 kick
Drill
6 x 50 - 25 Drill down 25 Free coming back - 15 SR
Main Set - about 15-30 SR between each distance
100 - Hard
200 - 200 IM
300 - 100 easy, 100 hard, 100 easy
400 - 100 pull, 200 swim, 100 kick
300 - Straight Free - nice steady pace
100 - Hard
Cool down
200 - Easy free
Total 2200

LMR6478's ravatar LMR6478    JOINED: 3/2/09    POSTS: 46
RE: Swim Workouts
POSTED: 6/03/09 3:01 PM

Great! Thanks Amanda.

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
6/8 swim workout
POSTED: 6/08/09 12:23 PM

Hi All,

Sorry, not very creative today. Shorter distance, but work the hard 100's - HARD.

Group 1
Warm up
400 - 200 free, 200 pull
Main Set
300 - swim easy
200 - kick no board
100 - IM
400 - swim easy
4*100 - Hard, 30 sr
300 - swim easy
3*100 - Hard, 30 sr
200 - swim easy
2*100 - Hard, 30 sr
100 - swim easy
100 - Hard, 30 sr
Cool down
200 - Easy free
Total - 3200 yds

Group 2
Warm up
400 - 200 free, 100 pull, 100 kick with no board
Main Set
400 - swim easy
4*100 - Hard, 30 sr
300 - swim easy
3*100 - Hard, 30 sr
200 - swim easy
2*100 - Hard, 30 sr
100 - swim easy
100 - Hard, 30 sr
Cool down
200 - Easy free
Total - 2600

Group 3
Warm up
300 - 100 free, 100 pull, 100 kick with no board
Main Set
100 - swim easy
100 - Hard, 30 sr
200 - Swim easy
2*100 - Hard, 30 sr
300 - swim easy
3*100 - Hard, 30 sr
100 - swim easy
100 - Hard, 30 sr
200 - Swim easy
Cool down
100 - Easy free
Total - 2000

::{^o::

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