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Swim Workouts
CREATED: 03/30/09 by chad0022 REPLIES: 72
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: Swim Workouts
POSTED: 7/30/09 9:42 AM

Jo and Emily (I mean Hilary), it was fun helpng out our new OTPers swim last night. My shoulder needed some rest anyway. Next week I'll be out of town, but I may start helping out at least once every other week.

mccannjl's ravatar mccannjl    JOINED: 2/28/09    POSTS: 216
RE: Swim Workouts
POSTED: 7/30/09 10:49 AM

of course the one time i'm not there, hugh shows up and gives highly individualized attention!

i'm on day four of my headache. it's winning.... :(

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
8/3 swim workout
POSTED: 8/03/09 2:01 PM

Group 1
1 x 400 Warm up 200 swim, 100 kick, 100 pull
6 x 100 Drill 50, Free 50 - 15 SR
Main Set
400 - Straight
2 x 300 - 100 easy, 100 hard, 100 easy
3 x 200 - 1st Free, 2nd IM, 3rd free
4 x 100 - 100 Med-hard - 30 SR (or on time, 1:30, 1:45, etc.)
Cool down
2 x 100 - 100 kick - no board, 100 pull
200 - Easy swim
Total - 3400

Group 2
1 x 400 - Warm up 200 swim, 100 kick, 100 pull
5 x 100 - Drill 50, Free 50 - 15 SR
Main Set
300 - Straight
2 x 200 - 50 easy, 100 hard, 50 easy
3 x 100 - 1st Free, 2nd IM, 3rd free
If you can't do fly - do 25 free, 25 back, 25 breast, 25 free
4 x 50 - 50 Med-hard - 30 SR (or on time, 1:10, 1:00, etc.)
Cool down
2 x 100 - 100 kick - no board, 100 pull
200 - Easy swim
Total - 2500

Group 3
300 - Warm up 100 swim, 100 kick, 100 pull
6 x 50 - Drill 25, Free 25 - 15 SR
Main Set
300 - Straight
2 x 200 - 50 easy, 100 hard, 50 easy
3 x 100 - 1st Free, 2nd IM, 3rd free
If you can't do fly - do 25 free, 25 back, 25 breast, 25 free
4 x 50 - 50 Med-hard - 30 SR (or on time, 1:10, 1:00, etc.)
Cool down
2 x 100 - 100 kick - no board 100 pull
100 - Easy swim
Total - 2100

chad0022's ravatar chad0022    JOINED: 2/28/09    POSTS: 334
RE: Swim Workouts
POSTED: 8/05/09 1:16 PM

Courtesy of Lori!


Group A
300 Swim Choice of stroke, Warm Up

6 x 100 Descend (get faster) 1-6, rest 15 seconds
4 x 125 Descend 1-4, rest 15 seconds
8 x 50 Hold times 1-4, Hold faster times 5-8, rest 10 seconds
3 x 100 Build within each 100, rest 10 seconds
200 As fast as you can go with out dying, rest 30 seconds
4 x 25 FAST, rest 20 seconds

3 x 200 Pull, Descend 1-3, rest 15 seconds

100 Fast, your choice of stroke

100 Easy

3200 Yards total

Group B
300 Swim Choice of stroke, Warm Up

6 x 100 Descend (get faster) 1-6, rest 15 seconds
4 x 125 Descend 1-4, rest 15 seconds
8 x 50 Hold times 1-4, Hold faster times 5-8, rest 10 seconds
3 x 100 Build within each 100, rest 10 seconds
200 As fast as you can go with out dying, rest 30 seconds
4 x 25 FAST, rest 20 seconds

100 Easy

2500 Yards total

Group C
200 Swim Choice of stroke, Warm Up

6 x 100 Descend (get faster) 1-6, rest 15 seconds
8 x 50 Hold times 1-4, Hold faster times 5-8, rest 10 seconds
3 x 100 Build within each 100, rest 10 seconds
200 As fast as you can go with out dying, rest 30 seconds
4 x 25 FAST, rest 20 seconds

100 Easy

1900 Yards total

bobf's ravatar bobf    JOINED: 2/28/09    POSTS: 15
RE: Swim Workouts
POSTED: 8/06/09 10:06 AM

Really enjoyed last night's workout. Thanks!

denaindc's ravatar denaindc    JOINED: 2/28/09    POSTS: 152
RE: Swim Workouts
POSTED: 8/10/09 3:10 PM

The workouts you post are great and very helpful for new swimmers. Will there be one for tonight?

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: Swim Workouts
POSTED: 8/10/09 3:46 PM

Tonight's workout by Lori! My workout will be Wednesday.

Group A
300 Swim Warm Up
200 Pull
100 Kick

5 x 100 Breathe every 3-5-3-7 by 25’s, rest 15 seconds on all 100’s below
4 x 100 Pull, hold strong pace
3 x 100 Build until last 25 is FAST
2 x 100 Kick
1 x 100 Fast, choice of stroke

10 x 75 Odd – choice of stroke, Even – IM, rest 15 seconds after each

100 Free
75 Back
50 Breast
25 Fly

100 Easy
Total = 3200 Yards

Group B
300 Swim Warm Up

5 x 100 Breathe every 3-5-3-7 by 25’s, rest 15 seconds on all 100’s below
4 x 100 Pull, hold strong pace
3 x 100 Build until last 25 is FAST
2 x 100 Kick
1 x 100 Fast, choice of stroke

6 x 75 Odd – choice of stroke, Even – IM, rest 15 seconds after each

100 Free
75 Back
50 Breast
25 Fly

100 Easy
Total = 2600 Yards

Group C
200 Swim Warm Up

4 x 100 Pull, hold strong pace
3 x 100 Build until last 25 is FAST
2 x 100 Kick
1 x 100 Fast, choice of stroke

4 x 75 Odd – choice of stroke, Even – IM, rest 15 seconds after each

100 Free
75 Back
50 Breast
25 Fly

100 Easy

Total = 1850 Yards

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: Swim Workouts
POSTED: 8/12/09 3:50 PM

Tonight's workout at CUA. Modified from a workout in the spring.

Group C

Warm up: 300 200 swim/100 kick

Drill set: 4 x 50s 25 drill/25 swim
Drill is one arm extended + one arm stroke; alternate R & L

Main set: 5 x 200 (rest :20-30 secs)
# 1 A) pull; breathe every 3
# 2 & 3 C) 100 hard/100 moderate
# 4 & 5 D) 100 moderate/100 hard

Kick set: 200 25 hard/25 easy with fins

Cool down: 100
Total = 1,800

Group B

Warm up: 400 200 swim/100 kick/100 swim

Drill set: 5 x 50s 25 drill/25 swim
Drill is 1 arm extended + one arm stroke;
alternate R & L

Main set: 6 x 200 (rest 20-30 secs)
#1 A) pull; breathe every 3
#2 B) pull; breathe every 5
#3 & 4 c) 100 hard/100 moderate
# 5 & 6 D) 100 moderate/100 hard

Kick set: 250 25 hard/25 easy with fins

Cool down: 200 easy
Total = 2,300

Group A

Warm up: 500 SKIS
200 swim/100 kick/100 IM/100 swim

Drill set: 6 x 50 25 drill/25 swim
Drill is 1 arm extended + one arm stroke;
alternate R & L

Main set: 8 x 200 (rest 20-30 secs)
# 1 & 2 A pull; breathe every 3
# 3 & 4 B pull; breathe every 5
# 5 & 6 C 100 hard/100 moderate
# 7 & 8 D 100 moderate/100 hard

Kick set: 300 25 hard/25 easy with fins
last 100 do fly kick

Cool down: 300 easy
Total = 3,000

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: Swim Workouts
POSTED: 8/16/09 8:27 PM

This is tomorrow's workout at CUA.

Group A (aka lanes 5 & 6)

Warm up: 400 200 swim/100 kick/100 IM drill

Drill set: 5 x 100 25 kick (no board)/ 50 drill/25 swim
*drill is breath every 5 strokes; work on
breathe control

Main set: 8 x 150 free: even pace (on 2:20-2:30)
100 easy
Pull set: 4 x 100 odds-easy; evens - hard

Sprint set: 2 x 50s all out sprint

Cool down: 300 kick
Total: 3,000

Group B (aka lanes 3 & 4) Or those needing a recovery fron NorthEast

Warm up: 300 200 swim/100 kick

Drill set: 4 x 100 25 kick (no board)/ 50 drill/25 swim
*Drill is breath every five strokes; work on
breathe control

Main set: 6 x 150 free: even pace (on 2:45-2:50)
100 easy

Pull set: 3 x 100 use paddles; odds-easy; even-hard

Sprint set: 2 x 50s all out

Cool down: 300 kick
Total: 2,400

Group C (aka lanes 1 & 2) Or those who really need a recovery from Northeast

Warm up: 300 200 swim/100 kick

Drill set: 3 x 100 25 kick w/o board/ 50 drill/25 swim
*drill is breath every five strokes; work on
breathe control

Main set: 4 x 150 free: even pace (:30 secs rest)
100 easy

Pull set: 6 x 50 odds-easy' evens-hard

Sprint set: 2 x 50 all out

Cool down: 200 kick
Total: 1,900

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: Swim Workouts
POSTED: 8/26/09 12:51 PM

Here's tonight's workout at CUA. Bring a copy. I probably won't get there until 6:45pm. On the main set you may adjust the intervals. As you go, each set gets five less seconds rest.

Group C (lanes 1 & 2)

Warm up: 300 100 swim/kick/pull

Drill/Pull set: 3 x 100 paddles optional
#1 & 2 work on breathing every three
#3 breathe how you feel

Kick set: 4 x 50 on 1:30 w/ fins
Swim: 100 easy

Main set: 12 x 50s rest 1:00 between each set
1 - 4 on 1:30
5 - 8 on 1:25
9 -12 on 1:20

Speed set: 8 x 25 odds fast; evens stretch out easy

Cool down: 200 easy
Total: 1,900

Group B (lanes 3 & 4)

Warrm up: 400 200 swim/ 100 kick/100 pull

Drill/pull set: 3 x 150 #1 & 2 breathe every three strokes
# 3 breathe how you feel
paddles optional

Kick st: 5 x 50 on 1:20 w/ fins
Swim: 100 easy

Main set: 16 x 50s rest 1:00 between sets
4 x 50 on 1:15
4 x 50 on 1:10
4 x 50 on 1:05
4 x 50 on 1:00

Speed: 8 x 25 odds fast; evens stretch out easy

Cool down: 200 easy
Total: 2,400

Group A (lanes 5 & 6)

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

Drill/pull set: 3 x 200 #1 & 2 breathe every three
#3 breathe how you feel
paddles optional

Kick set: 6 x 50 on 1:15 w/ fins

Main set: 20 x 50s rest 1:00 between each set
5 x 50 on 1:00
5 x 50 on :55
5 x 50 on :50
5 x 50 on :45

Speed set: 12 x 25 odds fast/evens stretch out easy

Cool down: 200 easy
Total: 3,000

aoliveira's ravatar aoliveira    JOINED: 5/12/09    POSTS: 22
RE: Swim Workouts
POSTED: 2/10/10 9:35 PM

I really miss these workouts...

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1060
RE: Swim Workouts
POSTED: 2/10/10 11:37 PM

I miss my swim pool. It looks like we will be starting back up with our masters swimming over at Catholic University. It should be in the next week or two.

cycleportis's ravatar cycleportis    JOINED: 5/14/09    POSTS: 7
RE: Swim Workouts
POSTED: 2/11/10 2:26 PM

GREAT news !!

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