Quick Survey!

Dec. 5, 2008, Swim Workout

4 x 50 moderate speed warmup

12 x 50 on 1:45 fast (avg. time was :43)

500m (10 min)

5 x 100m on 3:00 (avg. time was 1:45)

12 x 25 sprints on :45 (avg. time was :22)

100 cooldown

Time: 60 min; Distance: 2100m

Swim Workout: Nov. 26, 2008

200 warm up

5 x 200m build on 4:30

5 x 100m build on 2:30

5 x 75m build on 1:45

5 x 50 build on 1:15

125m cool down

Total: 2,450m; Time: 60 min.

Nov. 24 Swim Workout

200 warmup

8 x 50 kicking

400 technique drills

500 pull buoy technique and stroke count

300m swim

3 x 50 kick

100 cool down

Total: 1900m; time: 60 min.

Nov. 21 Swim Workout

This is a good strengthening and anaerobic workout to increase your VO2 uptake. It was a good heart day for me.

4 x 50m warm up

2 sets of the following

4 x 25 m on 30 sec, pull buoy every other one

4 x 50 m on 1:15, pull buoy every other one

4 x 100 m on 2:30, pull buoy every other one

1 set immediately following

4 x 75m on 2:00, pull buoy every other one

4 x 50m on 1:15, pull buoy every other one

4 x 25m on :30, pull buoy every other one

100m cool down

Total: 2300m, Time: 60 min.

Nov. 19 Swim Workout

This was a bad heart day with my heart rate jumping to 180 immediately and doing some flipping around so I took it easier today. Slow pace, lots of rest, alternating lengths between freestyle and breast stroke.

4 x 50m warmup

4 x 300 m

1 x 200 m

Total: 1600m. Time: 60 minutes

Nov. 17 Swim Workout

4 x 50m warm ups

4 x 100 kick 20-30 sec rest

4 x 100 swim with technique paddles 30 sec rest

4 x 100 swim (50 fist, 50 pinkie, 50 pinkie and ring finger, 50 all) 15 sec rest

4 x 100 moderate (emphasize roll, head position, elbow up, long reach, accurate catch) 15 sec rest

2 x 100 max

100  breaststroke cooldown

Total: 2100m, Time 55 min.

Nov. 14 Swim Workout

4 x 50m warmup

8 x 100 Max 1st, moderate second 30 – 60 sec rest (1:40 – 1:45 is max for me)

8 x 75 Max 1st, moderate 2nd, 20- 45 sec rest (1:10 – 1:15 is max for me)

4 x 50 Max 1st, moderate 2nd, 15 – 20 sec rest (:40 – :45 is max for me)

2 x 50 slow cool down

Total: 1800 m in  55 minutes.

Nov. 10 Swim Workout

5 minutes: 200m Warm Up

15 minutes kicking (50’s through 10 minutes; 25’s fastest with 30 sec. rest for last 5 minutes)

20 minutes technique (no handed rolls, one handed rolls, start stroke when other hand enters water)

15 minutes moderate 100’s

5 minutes: 200 warm down

1500m: 60 minutes

Nov. 7 Swim Workout

200 warm up (50m technique, on side, six kicks, roll to other side)

4 x 25m Max! on 3 min.

4 x 25 Max! on 2 min.

4 x 25 Max! on 3 min

2 x 50 Max! on 2 min.

4 x 50 Max! on 2.5 min.

4 x 50 Max! on 3 min.

5 x 100m on 3 min. Moderate.

150m warmdown

Time: 63 min. Heart rate near 160 and needed all the time intervals to get it down to 120-130 before repeats. No irregularity or arrhythmias. Just the super pounding today.

Nov. 5 Swim Workout

Getting back in the water after four months. I’m in week 2.

4 x 50 warm ups.

300, 250, 200, 150, 100, 50 – all at fastest possible base. Heart rate down to 120 between determines time to begin next length.

3 x 200 – Fastest base minus 10

50 warm down.

——– 40 minutes for workout. It was a good day. No arrhythmias or irregular heart beats.

Swim April 16, 2008

I got permission from Coach Chris Coraggio yesterday to publish his workouts here. The only stipulation he added was that he is not responsible if they don’t work for you!

300 m warmup

3 10 minute swims @ race pace (one minute rest between)

7 minutes of 25 m (5 sec rest) at faster pace than the 10 minute swims.

100 cooldown

Total 2250 meters

We got a couple minutes rest between the first two ten minute swims because Chris had some explaining to do for the Triathletes. We didn’t get started right on time, either.

Swim April 14, 2008

Warmup 250

Ten minutes of kicking on back, 25/5 sec rest/increase speed within 25

20 min of technique strokes with forearm paddles 10 sec rest

a. 100 with paddles

b. 200 without

12 min 100’s easy, strong technique, 5 sec rest

Warmdown 100

Total meters today 1,600

Swim April 11, 2008

Warmup

200’s for 30 minutes with 20 seconds rest

a. 50 fast then 150 easy

b. 100 fast then 100 easy

c. 150 fast then 50 easy

d. 200 fast (only 20 sec rest then repeat this set)

10 50’s on 60 seconds (I did 9)

Warmdown

Total yards 1850 (got there a little late)

fastest 50 was 42 seconds.

Swim April 9, 2008

250 warm up

30 minutes

4 x 100 Descend :15 rest

400 Descend :15 rest

—————-

Speed play: 25 Easy, 25 FAst, 25 Easy, 50 Fast, 25 Easy 75 Fast 25 Easy 100 Fast, repeat.

Total meters: 2,300