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MEDEAREBORN Posts: 279
10/29/13 8:40 P

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Just getting back in to swimming after many years away from the sport. (Was never competitive or anything, but I've always loved it). I'm surprised I stayed away so long!

At present, I'm doing 20~ laps (there-and-back in a 50m pool, so 100m total each lap), breast, in just over an hour. I'm finding it difficult, though, to tell how much I'm really burning. I enjoy it, I do feel fatigue for the last few laps but it's not too intense.

Edited by: MEDEAREBORN at: 10/29/2013 (20:46)
Posting out of Victoria, BC on Pacific Time


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SETTIMIA's Photo SETTIMIA Posts: 8,076
10/17/13 4:01 P

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Wow everyone is amazing swimmers I am just starting off, alternating breast and front crawl for 30 mins.

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MSTIRES's Photo MSTIRES Posts: 632
10/2/13 2:39 P

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VINOTEA - Great variety

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VINOTEA's Photo VINOTEA Posts: 1,812
10/1/13 9:10 P

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My last workout was:

300 - free
300 - breast
300 - free
300 - back
300 - free

For each set of 300, I did 100 normal, 100 with the kickboard (focusing on legs) and 100 with a buoy (focusing on arms). Short rest between each set.

Steph - California

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AUTUMNAGATE's Photo AUTUMNAGATE Posts: 363
9/26/13 4:35 A

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20 minutes breast stroke, 20 min. water jogging, 20 min. tread water, 20 min calisthenics using water barbells. emoticon

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BOILHAM's Photo BOILHAM Posts: 2,105
8/18/13 2:41 P

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Just started swimming again. Possibly to try a sprint triathlon in the future.
Today I swam 30 laps in my 31 ft home pool. About half of it freestyle and some breaststroke and swimming on my back (don't know the name of it, kind of resting/swimming). Took me about 15 minutes. I think I will wear my gps watch and time myself better next time. This was only my 2nd time actually swimming in a very long time.

Vic
Maitland, FL
Half Ironman PR 3/12/2015 7:31:39
Olympic Triathlon PR 2:54:39
Marathon PR 2/2/14 4:39:48
Half Marathon PR 3/11/12 2:08:57
10K PR 2/25/12 59:46
5K PR 5/13/12 26:05
2Mi 3/24/12 17:21
------------------------
Upcoming:
Believe Strong Triathlon 8/15/2015
Hutchinson Island Half Iron 9/27/ 2015
HITS Ocala Ironman 4/02/2016


AMANDAS157's Photo AMANDAS157 SparkPoints: (4,702)
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7/23/13 11:47 P

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I have about 6 weeks and want to get my mile down from 38 to 35 mins. It has been suggested sprints drills ay be the answer. I thought I downloaded some drills posted on this group but cannot now find them - can anyone help?

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AMANDAS157's Photo AMANDAS157 SparkPoints: (4,702)
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7/23/13 11:41 P

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I am doing the Sharkfest swim in Newport RI.

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MSTIRES's Photo MSTIRES Posts: 632
6/25/13 2:02 P

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Amanda-Is the Sharkfest your doing the one in SF? I'm doing the Alcatraz Swim with the Centurions on September 28th.

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AMANDAS157's Photo AMANDAS157 SparkPoints: (4,702)
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6/22/13 11:38 P

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Hello I just saw the couch to one mile program which was useful. I realised the mile is 82 lengths of my pool not the 70 I have been doing!! However if I can maintain my present speed for an extra 10 lengths that will be 40 mins for a mile which is what Sharkfest recommend.

Very useful and something for me to try next week!!

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AMANDAS157's Photo AMANDAS157 SparkPoints: (4,702)
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6/22/13 11:15 P

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I only have access to a 20m pool so do the following in 1 hr 4 or 5 times a week:

1 x 40 breastroke
3 x 200 kick crawl
2 x 200 pull crawl
1 x 200 pull breaststroke
3 x 200 crawl, sometimes 4 x

Alternatively I swim 1,400 breaststroke or breastroke/crawl in under 35 mins non stop followed by some ims or kick drill

I am training for a 1 mile sharkfest swim in september and have no idea if I should be stepping this up a notch or how much. Sometimes I swim for an hour and a half but thinking about adding more ims and trying to do the 1,400 all crawl. What do others think?

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BEACHBUMATHEART's Photo BEACHBUMATHEART Posts: 200
6/22/13 12:24 A

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I work out in the therapy pool at my health club, not in the lap pool. I do a combination of swimming, treading water, and resistance exercises using aquabells. Some of that depends on how many other people are in the pool, and what exercises they're doing. Since it's not a lap pool, people are in there doing a variety of work-outs, so lap swimming isn't always possible.

Every quarter hour I do a set of resistance exercises. I do them in the deep end, so I'm suspended and kicking (like treading water) the whole time. Except for one exercise where I do a frog-type kick to stretch my thighs and keep hip flexibility, and one for abs that requires me to stand with my back up against the side of the pool. Each set of resistance work takes about 6 minutes. After that, I swim until the next quarter hour set of resistance work. If there is room, I swim full laps. Sometimes I have to swim half laps. Sometimes there is no room to swim, so I tread water or swim in place (using synchronized swimming technique). But I keep moving - upper and lower body - the whole time I'm in the water. On rare occasions when I have room in the pool to do uninterrupted laps, I may skip some of my resistance work to swim continuous laps.

My workout started at an hour. Then it became 1.5 hours. If I get to the pool early enough (or have a workday that starts later than normal), my workout may be 2 to 2.5 hours. I hate having to leave the water! If I didn't have to get to work, I'd be in there even longer. Yesterday and today, I was in the pool 2.5 hours. Wednesday, I think it was 2 hours. But 1.5 hours is my minimum. I like to work out at least five days a week. Sometimes it's only four, but other times it's up to seven. Kind of depends on life. I hate missing a day in the water, though.

~Val~

A dream without a plan is just a wish.


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APPLEPIEDREAMS's Photo APPLEPIEDREAMS Posts: 11,024
4/11/13 3:02 P

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I do 1000 yards right now

1 lap freestyle slow pace focusing on mechanics and technique
1 lap freestyle focusing on alternating my breathing
1 lap freestyle with stroke counting
1 lap freestyle as fast as I can, stroke counting on the way back
1 lap breaststroke or backstroke recovery

Then I do that 4 more times.


"If I had a world of my own, everything would be nonsense. Nothing would be what it is because everything would be what it isn't. And contrary-wise; what it is it wouldn't be, and what it wouldn't be, it would. You see?" - Alice from Alice in Wonderland


SANDERSON83's Photo SANDERSON83 SparkPoints: (0)
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4/10/13 9:53 A

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Just leisurely swimming with my kids today....but lovin it~


Peace, Love, Zumba!


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MSTIRES's Photo MSTIRES Posts: 632
4/9/13 2:11 P

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I swim what ever the coach for my master's team puts on the white board and modify as needed. When I'm on my own this is what I tend to do:

500 yd free style slow warm up
500 yd free style, every 4th lap non free
100 yd IM 5 times
500 yd back/breast
500 yd free styl, slow warm down

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JAHINTZY's Photo JAHINTZY SparkPoints: (22,285)
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4/5/13 8:55 A

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I find it interesting reading through people's drills... I've never swam competitively or had a coach of any sorts. while I've had lessons and technically learned free style, butterfly, breast, back, and side strokes I really only do breast stroke or side stroke confidently.

so yesterday, I swam breast stroke for 30 minutes, 3 times during that 30 minutes I used the kickboard to flutter kick one length of the pool and frog kick back to get my heart rate up a little more and give my legs a bit more work.

Jen

"For if that which you seek, you find not within yourself - you will never find it without."


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GOODMAR's Photo GOODMAR Posts: 2,161
3/15/13 11:48 A

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Here's my workout (yeah, I only have one)

10 X 100, k,p,s by 100's (end with a kick one) alternate strokes (free/back, breast)
10 X 100 odd free, even fly kick with fins (I just changed this one from 10 X 75)
10 X 50 drill (usually breast - 4-1 to 1-1 for 4, 3 sec glide for 1 X 2
10 X 25 4-strokes fly the rest ez free

I need some ideas. I am not a distance lover, I like interval training. I am almost legally blind so I can't really see the wall, so I don't do flip turns (need some prescription goggles).

The Joy is in the Journey!



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SHAW528 SparkPoints: (0)
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9/22/12 3:52 P

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Warm-up
2x100 free
1x100 IM
1x100 free
400 total

Super set
1 x500 free
2x50's breast kick
1 x 400 free
2x50 breast kick
1x300 free
2x50 breast kick
1x200 free
2x 50 breast kick
1x100 free
2x 50 breast kick
2,000yd total

6x100 fin kick 50 fly, 50 free on 1:40
6x50 pull.
900yd total

100 free warm down


total workout: 3400yds

GORIANA's Photo GORIANA Posts: 4,420
7/13/12 6:02 P

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Today I wanted to go for distance so after I warmed up I doubled my distance each time: 25, 50, 100... got up to my goal (800) and then did 250y more of breast stroke because I like the contrast of that stroke with freestyle.

Goriana, So Cal, USA
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BUTRFLY_FREEDOM's Photo BUTRFLY_FREEDOM SparkPoints: (20,248)
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7/13/12 12:24 A

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I put in an hour yesterday and 30 mins today. I don't do laps (or specific strokes) like most everyone here. Mine is just general swimming, some treading water, and some toning, strength, and stretching exercises.

~*~*~Kim~*~*~

Connect with me on G+ https://plus.google.com/111557302126
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EASTENDCLAM's Photo EASTENDCLAM Posts: 2,760
6/17/12 11:19 A

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No pool so I run my workouts by strokes and time (this one was 2-1/2 hours, a little on the low side). This is with hand paddles.

Breast stroke: 500
L Side Stroke: 500
R Side Stroke: 500
Backstroke: 500
Crawl: 900
2900 strokes
SPM: 19.3

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GEECMOM's Photo GEECMOM Posts: 6
6/16/12 11:34 P

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I swim for an hour, not specific sets, so my number of yards changes, depending on what strokes I do. Today I swam 30 minutes of breastroke, 20 minutes of free, and about 10 minutes of kicking on my back with Zoomer fins. I am apparently completely unable to use a kickboard, and I tend to drag my legs doing free, so I need the kick time on my back to strengthen my legs. I think of it as the "running" portion of my program, since I only use my legs (no backstroke for me, thanks). For variety, I do different stroke drills. My distance today was 1 mile exactly.

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MSTIRES's Photo MSTIRES Posts: 632
6/13/12 12:49 P

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Wednesday's in July with my masters team is sprint day. So here was today's workout.

Warm-up
300-swim
200-kick
300-swim
200-kick

First Set-All on 40 seconds
25-sprint kick
25-sprint free
25-easy back
25-sprink fly
25-easy breast
25-easy kick
Repeat 4 times

Main Set-All on 4 min. so lots of rest between sets
100-sprint free
100-sprint kick
100-sprint free
100-sprint kick
100-sprint free

Warm-down
At least 100-choice

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EXERTIONKING's Photo EXERTIONKING SparkPoints: (0)
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5/3/12 1:30 P

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My typical workout right now is
400m-Free
200m-Back
200m-Breast
rest
200m-Free with frog-hands (swimming gloves)
100m-Back with gloves
100m-Breast with gloves
rest
200m-Free
100m-Back
100m-Breast

If I have time after that I do some kicking, yesterday 1 did 100,

I need some advice on how to strengthen whip kick. Do I just do it more or is there some other tricks. Don't think the flippers help this one, but maybe?

Thanks all and great swims to all of you!

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MSTIRES's Photo MSTIRES Posts: 632
4/11/12 2:22 P

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Today's workout: (I did the warm-up 2X and ran out of time for the last 100 kick)

Warm-up-3X
200-Free
100-Back
50-Breast

Main Set
200-fly/free
3X100-free
100-kick (dolphin/flutter)

200-back/free
3X100-free
100-kick (dolphin/flutter)

200-breast/free
3X100-free
100-kick (dolphin/free)



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BARRISTER2011's Photo BARRISTER2011 SparkPoints: (715)
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3/9/12 9:56 P

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200 yards

4x 100
4x 50
4x 25

Kelly


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BARREIRO_ABBY's Photo BARREIRO_ABBY SparkPoints: (0)
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3/9/12 11:39 A

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My workout today was as follows:

Warm up:
400 meters breaststroke - freestyle
400 meters freestyle kicking

Main Set:
3 sets of 1000 meters freestyle with paddles

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ARTWORKBYANNA's Photo ARTWORKBYANNA Posts: 34
3/6/12 12:22 P

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This was my workout yesterday:

200 Warm Up
3x100
12x50 Odd Free, Even *Choice: fly, breast or backstroke (short rest)
200 kick
100 Warm Down

Total: 1400 yards

The rest of the workout I didn't get to finish but here it is:

6x25 :10 rest
200 IM Pull any order
200 IM Drills any order
200 IM Kick any order
100 IM
150 Breast (Warm Down)

Total together would be 2300 yards.





Some pursue happines, others create it!

My goal is to drop 5lbs a month.

Check out some of my artwork at : www.myspace.com/artworkbyanna



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BARREIRO_ABBY's Photo BARREIRO_ABBY SparkPoints: (0)
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2/21/12 9:04 A

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Our work out in training today was a warm-up of 400 meters butterfly drill and freestyle, 8 by 50 meters hard kicking, 8 by 50 meters hard freestyle swimming, and 3 by 800 meters freestyle. It was relatively easy going training today. Not so harcore and uber tiring, but still a great workout. emoticon

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GORIANA's Photo GORIANA Posts: 4,420
10/27/11 2:27 P

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How do you remember? We did a few laps of crawls an back strokes. Then the same either pulling (w/buoy) or kicking only. After I had some free time and have been working to beat up the water with my legs because my legs tend to drag and I get really tired and winded when I work on my legs, but I must if I ever hope to do the mile I'm reaching for, eventually.

Goriana, So Cal, USA
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BADASSBLONDIE's Photo BADASSBLONDIE Posts: 3,365
10/14/11 12:09 P

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So, most of our practice was pretty standard but one of our sets was pretty weird / really cool and is probably going to be hard to explain.

First off, our pool is 33.3333 yards. So 3 lengths (abbreviated 3L) is 100 yards and 12L is a 400. We wanted each 400 to be at the same time.

We did 4 sets of 400
Set 1: 1 x 12L, medium pace, note time
~Rest 20 sec~
Set 2: 2x6L with 5 seconds rest between the 6L's, completing the 400 in the same amnt of time
~Rest 20 sec~
Set 3: 3x4L with 5 seconds rest between the 4L's, completing the 400 in the same amnt of time
~Rest 20 sec~
Set 4: 4x3L with 5 seconds rest between the 3L's, completing the 400 in the same amnt of time

So, we did 400's but were forced to stop in the middle for 5, 10, and 15 seconds total, which meant each set had to be faster. Clever, right? I love my coach. :D

Kourtney

Weight loss is not a focus right now.
RUNCHOOSE's Photo RUNCHOOSE Posts: 621
9/6/11 4:55 P

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Hello all, I did the swimmer's mile program (like the C25K), day 1, week 1, mostly breaststroke. It felt good to jump into a nearly empty pool for free. Happy swims to all.



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BADASSBLONDIE's Photo BADASSBLONDIE Posts: 3,365
8/10/11 11:38 A

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I can't remember all of it, but there was one set that was particularly brutal. So of course, I remember that bit LOL. I swim in a 33 1/3 yard pool, so I'll write it in terms of lengths (L) rather than yards.

4 rounds of:

3L kick,drill,swim
5L IM

Do rounds in IM order and do the extra lap in the 5L IM as the one you did in 3L

ex:

3L k,d,s fly
5L fly, fly, back, breast, free

3L k,d,s, back
5L fly, back, back, breast, free

Looking back at it it doesn't look so awful, but MAN it kicked my butt!

Edited by: BADASSBLONDIE at: 8/10/2011 (11:41)
Kourtney

Weight loss is not a focus right now.
MASHARIVER's Photo MASHARIVER SparkPoints: (0)
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8/5/11 3:22 A

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I swam an hour today, I cant find another way to mesure it. And I swam really slow.

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MSTIRES's Photo MSTIRES Posts: 632
7/20/11 2:03 P

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Morning workout

Warmup - 1,000 choice (I completed 650)
4X50 fly 2, 2, 2 - backstroke
3X200 free desending
4X50 free/breast
3X200 free fast with 1 minute rest (This is as far as I got today)
4X50 ?
200 easy

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MSTIRES's Photo MSTIRES Posts: 632
7/20/11 2:00 P

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Warm-up
11 laps last one no breath (LOL-I take at least 2)
10 laps last one no breath
9 laps last one no breath
(It progressed on down to one, but this is as far as I got before she stopped us for the main set)

18X25 on the 45 - dolphin kick down, butterfly back
18X25 on the 45 - kick on back down, back stroke back
10X 25 on the 45 - freestyle down breast stroke back
100 IM
50 easy

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MSTIRES's Photo MSTIRES Posts: 632
7/11/11 2:01 P

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Here is what our coach wrote out for us today. It was an easy one to remember and post. Most of the time I can only remember the total yardage and not all the sets.

800 yd. free - every 8th lap scull
6 X 150 free @ cruise interval
100 easy backstroke
5 X 150 free @ cruise interval
100 easy breaststroke

I only got as far as 4 of the last 150's when the hour was done.

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SALLY212 Posts: 64
7/11/11 3:54 A

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Hey, I'm fairly new to this and am looking into the drills people recommend in this team. This morning I swam for 35 mins, and I managed for the first time to take a breath every 3 strokes comfortably while swimming front crawl rather than the 2 stroke-breath I've always done. I'm pretty chuffed, and it's so much more enjoyable!!

Today I warmed up with 100m breast-stroke, then alternated breast with crawl, 25 m each time (the length of the pool) and then after a while I just got into doing crawl length after length, which is also new today! Normally I can do 2 lengths and then need a break.

So yeah good day, I think I'm gonna design some drills to follow as I really enjoy having structure to my workouts, and I push myself more.

Just keep swimming, just keep swimming...


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PATTISWIMMER's Photo PATTISWIMMER Posts: 4,763
7/10/11 2:58 P

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I swim every day... yesterday I did better 30 minutes crawl, 10 minutes jumping jacks, 20 minutes breast stroke and 40 minutes water jogging.. today I slept in but got in 20 minutes crawl, and 60 minutes water jogging.. better than nothing..

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TAWNYBIRD's Photo TAWNYBIRD SparkPoints: (11,250)
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6/21/11 2:19 P

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iv got a 18ft long pool so i do 10 laps (i swim to one side then swim back thats what i count as a lap) i just did 20 of those. it was regular swimming. i felt the burn then i did like crunches in the water and most of the time is was kicking my legs just to stay moving. i feel it today so maybe im doing something right. i try to do mostly lower body workouts cuz that where all my weight goes. does anyone have any swimming tips for me?

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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,881)
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6/17/11 9:24 A

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MIXED SPEED WORKOUT

Warm-Up
200 easy swim
200 kick w/fins
200 pull
100 drill
Total....700 Yards

Main Set
600 divided like this: 200 mod. swim, 200 stroke, 200 negative split
500 10 X 50 Speed Play: easy, mod, fast, fast, easy mod, mod, fast, fast, easy (15-20 sec rest in between)
400 negative split
300 4 X 75 (ea 75 do this: swim hard, stroke med., swim hard)
200 pull
100 4 X 25 Hypoxid (swim 25 yds with one breath if possible) rest 20 - 30 sec in between
Total........2100 Yards

Cool Down
Easy 200

Grand Total....3000





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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,881)
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6/7/11 5:52 P

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You are movin' right along! Congrats!





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IZADORA's Photo IZADORA Posts: 478
6/7/11 5:51 P

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I did Week 2 Day 1 of my couch to 1 mile swim program!

200m crawl
100m x 4 (kick, pull, crawl, crawl)
50m x 4 (kick, pull, crawl, crawl)
25m x 4 (kick, crawl, pull, crawl)

"Many things that cannot be overcome when they are together, yield themselves up when taken little by litte" - Plutarch


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,881)
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5/31/11 6:24 P

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Wow...Didn't even know there was a couch to 1 miles swim. Clever. Thanks for posting!





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IZADORA's Photo IZADORA Posts: 478
5/31/11 5:58 P

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I started a "Couch to 1 mile" swim plan I found on this website:

ruthkazez.com/ZeroTo1mile.html

Today I did day 1!

"Many things that cannot be overcome when they are together, yield themselves up when taken little by litte" - Plutarch


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,881)
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5/25/11 8:36 A

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Thanks, Girls...for re-igniting this post!

Here's what we did in Masters today:

"250 Ways To Mix It Up"

Warm-up:
250 Swim
250 Pull
250 Kick
5X50 Swim easy, med, easy, fast, easy................1000 Yards

Main Set:
250 Focus Swim....Focus on GOOD Form
2 X 125 #1-Swim Hard, #2-Stroke Choice Hard (any stroke)

5X100: 1-Swim Strong, 2-Pull w/o paddles (buoy only), 3-Swim Strong, 4-Kick w/o fins, 5-Swim Strong

250 Pull
5X50 Hypoxic Drill: Do each 50 as follows: 3 stokes per breath (15 sec rest), 5 strokes per breath (20 sec rest), 7 strokes per breath (30 sec rest), 5 strokes per breath (20 sec rest), 3 strokes per breath....................................
.....................................1500 Yards

Cool Down:
100 Pull
100 Stroke
100 Mix...free, stroke, free, stroke....................................
...............300 Yards

TOTAL YARDS: 2800





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IZADORA's Photo IZADORA Posts: 478
5/24/11 5:01 P

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900m broken down like this:

100 crawl
100 kick
100 pull buoy
300 crawl
100 kick
100 pull buoy
100 backstroke



"Many things that cannot be overcome when they are together, yield themselves up when taken little by litte" - Plutarch


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KELLYIM's Photo KELLYIM Posts: 1,057
5/24/11 9:29 A

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This morning was a great Masters swim and I want to write down the main set before I forget it.

150 warm up
Warm-up set:
100: 25 kick/25 drill/50 swim on 2:15
150: 25 kick/50 drill/75 swim on 3:40
200: 25 kick/75 drill/100 swim

Then a short set of 4 50s working on a couple of new drills

Main set:
3 50s on 1:10
1 50 easy drill on 1:20
3 50s on 1:05
1 50 easy drill on 1:20
3 50s on 1:00
1 50 easy drill on 1:20
3 50s on :55
1 50 easy drill on 1:20

Cool down set:
3 50s on 1:05
3 50s on 1:10
3 50s on 1:15
3 50s on 1:20



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RESIPSA99's Photo RESIPSA99 Posts: 649
10/15/10 1:52 P

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www.feelforthewater.com/2010/10/trai
ni
ng-session-spike-set.html


Spike set from the folks at Swim Smooth (great website, btw, for those who don't know it) (quoted directly from the website at the link above):

WARMUP: 400m easy freestyle focusing on relaxed breathing technique, followed by 200m steady pull buoy focusing on good rotation through the hips and shoulders.

DRILLS: 4x 50m as Scull #1 (see here) for 15m followed by 35m freestyle. Take 10 sec rest between each 50m and preferably use a pull buoy to isolate the focus on the catch.

MAIN:

1. 12x or 16x 50m with every 4th 50m as a sprint. On the other 50m intervals all you have to do is swim fast enough to make the turn-around time. The selected turn-around time here should be your half of your 100m threshold pace + 5 seconds. i.e. if you can do 100m intervals in 1:50, half of this would be 55 sec + 5 sec = 60 sec. A swimmer doing 1:30 for their intervals would make their turn-around time 50 sec, etc. You don't need to be overly pedantic about this, just choose a time to start off which you think will give you about 3 to 5 seconds rest between each 50m when swimming at a good pace.

2. 9x or 12x 50m with every 3rd 50m as a sprint. This time add another 5s to your turn-around time from the previous set. This extra rest will be very welcome and will allow you to swim the sprints faster than the previous set.

3. 6x or 8x 50m with every 2nd 50m as a sprint. Again, add another 5s from Set #2.

4 Finally 3x or 4x 50m, sprint every one (!) with another 5s rest added onto Set #3.

Remember, for every 50m other than the sprints, you simply have to swim fast enough to make the turn around time.

Cool down with a few easy drills to bring your heart rate back down.

This set has something for every type of swimmer - those of you who are good at distance freestyle will relish the first set with the short recoveries between each 50m, whereas those of you with a little more raw power will like the added rest at the end of the set and the ability to then sprint faster, providing you haven't over-cooked it on the first set.

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CHATTIEGIRL's Photo CHATTIEGIRL Posts: 3,949
9/27/10 6:33 P

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No more swimming, last time in pool Sunday. Closing Thursday and it is raining all week. I will really miss it but no swimming till May. There are 2 pools indoors in town but they cost too much to belong to for me.

I am a very easy going gal that loves people and wants to know as many as I can. I want to make new friends so I can enjoy more of life. When people get to 55 or 60 there are some that think life should be over but guess what it is just beginning. Maybe 50 years ago it was over but not now people are living longer and working in their 70's. I would have been if I didn't have leukemia and it does not stop me but I have good days and bad, so being home if I need rest, I rest, at work I couldn't do


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SWIMMER152's Photo SWIMMER152 SparkPoints: (3,903)
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9/12/10 11:35 A

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For those of us who are not on swim teams or have coaches telling us what to swim, there is wonderful site where you can get free workouts called swimplan.com They did just recently start a subscription plan, but they still have the free service as well. Their workouts include a warmup, drills, and cooldown, in addition to the core part of the workout. You can customize it--with my shoulder problems I've been requesting an easier workout than usual so that's a nice feature.

PATTISWIMMER's Photo PATTISWIMMER Posts: 4,763
9/10/10 9:04 P

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Now I go to two pools but since my car broke down and is in the shop no pool.... My pool closed for 2 weeks cleaning and painting... the new pool is the military pool and is farther away.. both pools are Olympic size.

Usually I warm up at the old pool and tread water for a short while and see how many are in each lane.. this pool has narrow lanes... when I swim it is for about 60 minutes non stop crawl with maybe a couple of breast stroke lenghts..

while treading i use both arms and legs.. do cross country skier jogging and later some jumping jacks and skipping jumping because I heard this cleans the lymph glands.

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CHATTIEGIRL's Photo CHATTIEGIRL Posts: 3,949
9/8/10 9:17 P

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I have a 38 by 18 foot pool and I walk around it about 20 times. I tread water for 10 to 15 minutes, kick my legs for 10 minutes, walk the steps about 10 times, swim a little, throw the ball about 15 minutes. Dance with my GD for 5 minutes and i try and use the pool for a lot of the exercise because i can't do my 50 to 100 laps any more. I have 10 degenerating disc from neck to spine and I have to be careful what I do. Swim on gals.

I am a very easy going gal that loves people and wants to know as many as I can. I want to make new friends so I can enjoy more of life. When people get to 55 or 60 there are some that think life should be over but guess what it is just beginning. Maybe 50 years ago it was over but not now people are living longer and working in their 70's. I would have been if I didn't have leukemia and it does not stop me but I have good days and bad, so being home if I need rest, I rest, at work I couldn't do


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CALIGRRL1's Photo CALIGRRL1 Posts: 12
9/3/10 12:59 A

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I really like this topic, it gives me some great ideas on mixing up my work out:)

My Usual:

500 yards free (warm up first 4, speed it up in between, sprint last 4 laps)

2oo kick with board

2oo backstroke

200 IM

2x 50 sprint free

100 cool down

emoticon

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SEAAIN_GRAY's Photo SEAAIN_GRAY SparkPoints: (0)
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8/2/10 3:48 P

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On vacation. So decided to see if I could swim the local University pool.

Yep. 4000 yards straight swim. 1 hour 5 minutes. Beautiful though older facility. Actually it is the same pool I swam in competitively in college. Kind of fun, though it messed with my head. I went out waaaaaaay too fast.

Seaain

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BADASSBLONDIE's Photo BADASSBLONDIE Posts: 3,365
7/31/10 1:52 P

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We have a 33.3yrd pool, so I'm going to say "lengths" instead of yards b/c otherwise it gets too confusing.

6x4L (although we got cut short so we coudl start 8x1L with the other, faster lanes, so we got through 3.5x4L of these)
1. choice, loosen up
2-5 - IM order
6 - choice, get good stroke count

8x1L various breaststroke drills

5x2L
odds: breast, choice
evens: free, breath every 5

10x3L
1-5 free, focus on keep an even pace, challenging but not sprint
6 all breast
7 2 breast, 1 choice
8 1 breast, 2 choice
9-10 choice

1x9L with fins
1. kick
2-3 choice
repeat 3x

(There were actually more 9L on the board after, but my lane didn't get to them)

3L cooldown

Total Yards; 2533 1/3

Kourtney

Weight loss is not a focus right now.
45AQUA-MAN's Photo 45AQUA-MAN SparkPoints: (210,737)
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7/30/10 1:23 A

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Sorry for the late answer, I just came back the this site. I'm not sure, do 64 lengths, and I pretty sure it's a 25 meter pool. I'm 65 and in a retirement community, and I don't know of anyone else that swims seriously, so no one knows for sure on the length. The pool is heated to 85 all year, and it warms up to 90 in the summer. I prefer the ocean but it's 80 miles away. I also swim in the winter without a wetsuit, 55 degrees.

Dennis

Nothing tastes or feels as good as being fit and slim feel!

I buffet my body and make it my slave!

When I eat healthy I enjoy my food all day!


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ROYABOYA's Photo ROYABOYA Posts: 509
7/26/10 9:48 P

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I also just discovered this pretty cool site - 50 different workouts you can print for free!

http://ruthkazez.com/50swimworkouts.html

"To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life." William Londen

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

REBEL AGAINST THE MISERY! royaboya.etsy.com


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ROYABOYA's Photo ROYABOYA Posts: 509
7/26/10 9:26 P

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Oh I love this thread!!! I was starting to get a little bored of creating my own workouts. Let's see - the last one I did was this:

warm up:
100 free
100 kick
100 breast

workout:

5 x 50 free :60
2 x 50 free :50
3 x 50 free :60

100 kick
5 x 50 kick 1:15
5 x 50 fly drill 1:15
5 x 100 (each 25: dolphin kick, left-armed fly, right-armed fly, combo breast/fly)
5 x 100 free (each 25: swim, kick, kick, swim)

Cooldown
100 free

total yards: 2500

"To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life." William Londen

"We are what we repeatedly do. Excellence, then, is not an act, but a habit."

REBEL AGAINST THE MISERY! royaboya.etsy.com


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SEAAIN_GRAY's Photo SEAAIN_GRAY SparkPoints: (0)
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7/19/10 5:05 P

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@45AQUA-MAN: How do you define a mile? 1720 yards? 2000 yards?

Seaain

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7/16/10 12:03 A

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I just swim laps for 2 miles last time it took me 66 minutes.

Nothing tastes or feels as good as being fit and slim feel!

I buffet my body and make it my slave!

When I eat healthy I enjoy my food all day!


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SEAAIN_GRAY's Photo SEAAIN_GRAY SparkPoints: (0)
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7/13/10 10:32 A

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I am swimming distance at this point. 15,000 yards per week. My ultimate goal looks like the Champlain swim. Detail on the distance as follows:

Tues: ~ 70 Minutes
3000 swim
200 (hard) kick
300 pull hard and stroke drills
200 (hard) kick
300 pull hard and stroke drills
============
4000 yards total

Thur: ~ 70 Minutes as above
3000 swim
200 kick
300 pull
200 kick
300 pull
============
4000 yards total

Sat: ~ 70 Minutes as above
3000 swim
200 kick
300 pull
200 kick
300 pull
============
4000 yards total

Sun: ~ 50 Minutes
2000 swim (timed) 29:10 is my current best
200 kick
300 pull
200 kick
300 pull
============
3000 yards total

I will increase my yardage soon, shooting eventually for about 20000 yards by say September. At that point I will be swimming 10 nautical miles a week and I will start specifically training for some form of long distance swim. I've been thinking about the Lake Champlain swim next summer. I'll need to start open water training in the spring.

http://www.gbymca.org/documents/lakeswim
2010.pdf


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FIRESTARINFINI's Photo FIRESTARINFINI SparkPoints: (27,563)
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7/11/10 11:09 P

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I do three laps of each stroke, in the mornings I only have time for 9 laps, but if I do have time I go for 16.

Kickboard
Freestyle
Breaststroke

Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.

- Ralph Waldo Emerson

Leader of the 'Fans of Jon Stewart & Stephen Colbert!' Team
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SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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6/25/10 5:10 P

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chattiegirl, keep it up! Listen to your back -- I have back problems, and alternating front and back stroke each length or two helps when my back acts up. I also do a lot of stretching on the wall

Co-leader of "Swimming for Cardio" SparkTeam

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CHATTIEGIRL's Photo CHATTIEGIRL Posts: 3,949
6/17/10 9:52 P

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I joined SfC because I love a pool and exercising and swimming. Today was the first day I got in and I did about 5 laps. It is 38' not that big but long enough. I did breast stroke, back stroke, under water what is that called. I was teaching my 6 year old GD. I made out okay but later my back was hurting. I will not be able to do the mile swim but I will do what I can. I really wish I could do it all but the back says not to. I even thought I would just quit the SfC club but have decided hang in there. I will be active in the pool and get a lot of exercise, just not a mile swim. I will let you know how I progress and how many laps I can work up to. I will try and add 1 to 2 a week so by October I could be good, but we will see. Swim on gals and guys, enjoy the water. emoticon

I am a very easy going gal that loves people and wants to know as many as I can. I want to make new friends so I can enjoy more of life. When people get to 55 or 60 there are some that think life should be over but guess what it is just beginning. Maybe 50 years ago it was over but not now people are living longer and working in their 70's. I would have been if I didn't have leukemia and it does not stop me but I have good days and bad, so being home if I need rest, I rest, at work I couldn't do


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BERKLEYGIRL's Photo BERKLEYGIRL Posts: 162
5/18/10 10:38 A

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Thanks for the help! I will do some homework and let you know if I have more questions!

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SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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5/18/10 1:12 A

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Ok! here is a shorthand post -- www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=3481x688x34R>215146


If you have some that are missing, add them in a reply, let me know, or ask a question!! :-)

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SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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5/17/10 4:04 P

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Ok, I can't find our shorthand post. I'll make a new one tonight after work. Here is a short list with some abbreviations: http://www.active.com/swimming/Articles/De
coding-a-Swim-Practice.htm

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SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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5/17/10 3:40 P

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BerkeleyGirl, an Olympic size pool is 50 meters by 25 meters. If you are swimming the short way, a "50" is two lengths.

We have a post with a bunch of the shorthand, I will make sure it is sticky so it is at the top.

As for the irritation, it definitely could be chlorine

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BERKLEYGIRL's Photo BERKLEYGIRL Posts: 162
5/17/10 1:36 P

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So, I've just been swimming a few weeks and have some questions. I am not sure how to read these workouts. I just go by laps and don't know how to translate when the workout just gives numbers (like 50 or 100). How many meters is one length of an Olympic sized pool? I am trying to teach myself, though would like to take lessons - just cant afford to right now. I usually do 4 - 6 lengths of kickboard to warm up, then the same amount of breaststroke and about 2 of freestyle. I run out of breath much faster doing freestyle, so have to rest in between two laps. I am just trying to build the right muscles and some endurance and get the hang and rhythm of breathing. Speaking of that, here is my second question - I am getting a ton of irritation in my throat and sinuses. Is this normal? After I swim, my throat hurts for a couple days and I get drainage and irritation in my sinuses that lasts for about the same length of time. Does this eventually go away? It's bad enough that the first time it happened, I actually thought I was getting a sinus infection. It cleared up only to come back the next time I swam.

Thanks!

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RAGEAN's Photo RAGEAN Posts: 112
5/5/10 11:14 P

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When I got to the gym/pool, there was a swim class going on. Today was my first day doing any fitness swim EVER! Anyway, because of the class, I hung out in the deep end and treaded water for 30 minutes. I felt my heart rate go up, which is good, and I could even feel myself sweating but thanks to the cool water, I didn't get overheated like I do on the elliptical! Anyway, it was a good place to start for a beginner. Next time I'll have to check the schedule! Live and learn!!

"Life is not measured by the number of breaths we take, but by the number of moments that take our breath away." ~Nothing is more important than family!


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RESIPSA99's Photo RESIPSA99 Posts: 649
5/3/10 1:21 P

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Here's this morning's workout - those who aren't swimming as far can take bits and bites of it:

Warmup - do 2 x through (total of 600)
75 free, 25 kick
50 free, 50 drill
25 free, 50 stroke

Main - do 3 x through (total of 1800)
200 free, build (get faster each 50) - reduce rest by 10 s and/or increase speed each time so that you are getting faster each time through.
2 x 100 free with 5-10s rest
4 x 50 stroke, free - first time through stroke= butterfly, second time stroke=back, third stroke=breast - 5-10s rest

100 EZ

Second main set - do 2 x through (total 600)
75 free build, 25 kick
50 free, 50 kick
25 free, 75 kick

Cooldown
100 EZ

Edited by: RESIPSA99 at: 5/3/2010 (13:23)
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THEWEIGHTSOVER's Photo THEWEIGHTSOVER SparkPoints: (0)
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4/28/10 11:29 A

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I just upped my swimming up to 40 min without breaks. Mostly freestyle, I usually throw in a lap or 2 of backstroke and a 2 laps of using the kickboard. Then I do aquajogging for 20 min. I would really like to learn to do the breakstroke better. I have tried to do it from memory but I can only do one 1/2 lap. I have really bad knees (why I swim) and the breastroke kick is very difficult for me. B ut I am not sure I am doing it correctly.

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RESIPSA99's Photo RESIPSA99 Posts: 649
4/14/10 1:24 P

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Warmup:
300m choice (did 100 crawl, 50 breast, 50 crawl, 50 back, 50 breast)
2 x 150m as (25 scull with pull-buoys, 50 pull x 2)
Main:
3 x 100m free as 25 smooth, 50 hard, 25 smooth
900m free as: 100 moderate, 100 strong, 100 moderate, 200 strong, 100 moderate, 300 strong
100m easy choice
With fins:
6 x 125m as 50 swim, 50 drill, 25 kick, odds free, evens back
2 x 150m as 25 fly, 50 free, 25 back, 50 free

Cooldown:
100m choice

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MMAVAB's Photo MMAVAB Posts: 168
4/13/10 11:14 P

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i'm doing 0-1650 too. i was supposed to start week 3 today - adding a 400 followed by 200, 4x100, 4x50 with shorter recovery intervals. but i only had 30 minutes for the swim && i lost track of my laps (embarrassing) so i just did day 4 of week 2 plus an extra 150 at the end (total of 1050 meters freestyle). i figure every swim is a good one.

the big change was that i did flip turns 95% of the time. yeah me! i've never been comfortable with them so i'm thrilled that i did them. it also made the workout more challenging breath-wise so that's a bonus.

thursday i'll do day 1 week 3. tomorrows a biking/yoga day.

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TIGERCUB17's Photo TIGERCUB17 Posts: 14
4/13/10 12:29 P

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I just started a new program called 0 to 1650. Kind of like the couch to 5k but for swimming. First week down (consisted of 4x100 w/ 12 breaths between each, 4x50 w/6 breaths, and 4x25 w/4 breaths). Starting week two tonight which basically adds on a 200 and then repeats the above. My first night in the pool was horrible and I realized how long it had really been since I was in the water but as the week went on it became surprisingly easier every day. I really like this program for beginners :)

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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,881)
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4/5/10 7:27 P

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Fun reading what you all do! For those still building, don't be discouraged. We've all been there with the lung capacity thing. It takes some time, but it'll happen! I didn't start these routines until I was 52 (two years ago)! Thought I'd die! Now I'm doing all kinds of swim workouts.... Just wish I was faster, but hey....at least I'm doing it! LOL

Today...No Coach...so she E mailed us what she called a "boring" workout. But I found it a tad challenging and somewhat relaxing. Just had to make sure my mind didn't wander too much and lose count!

Warm-up:
200 easy swim
200 pull
200 kick
50 easy, 50 med., 50 fast, 50 easy

Main Set:
500 pull at pace
1000 swim at pace
500 pull at pace

Warm down
100 easy swim

Total Yards: 2900

emoticon emoticon emoticon emoticon

Edited by: TENISWHIZ at: 4/5/2010 (19:28)




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RESIPSA99's Photo RESIPSA99 Posts: 649
3/26/10 10:49 A

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Mells - don't worry, you're on the right track. The good thing about this thread is that there's a lot of variety of stuff for folks at different levels. Here was ours this morning - not my favourite!!

Warm up:
2 x (Swim 200m, kick 50m, drill 100m, pull 150m)

Main:
400m build each 100m
2 x 50m strong - 15s rest between each (e.g. on 1:05)
300m build each 100m
4 x 50m strong+ - 10s rest between each (e.g. on 1:00)
200m strong
6 x 50m hard - 5s rest between each (e.g. on 0:55)
200m mix strokes
4x75 IM order: kick, drill, swim
200m mix strokes

Cooldown:
100m EZ

Edited by: RESIPSA99 at: 3/26/2010 (10:49)
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MELLS06 Posts: 29
3/19/10 9:57 A

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Wow, fancy workouts. lol. I'm in a 25 meter pool and my swims go something like this:

Swim back and forth with whatever stroke and at whatever speed I feel I can handle without passing out, while trying to do it in proper form. :)

I'll eventually work up to a proper workout and incorporate it all in there, but Rome wasn't built in a day and my lungs can only take so much.

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RESIPSA99's Photo RESIPSA99 Posts: 649
3/17/10 1:23 P

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Warm up
200 swim
4 x 100 as swim 75, drill 25

Main set
4 x 100 on 1:35 as (1) kick 25, swim 75 (2) kick 50, swim 50 (3) kick 75, swim 25 (4) swim build 100
With fins
4 x 100 as (1) kick 25, swim 75 (2) kick 50, swim 50 (3) kick 75, swim 25 (4) swim build 100
4 x 50 on 0:55
4 x 50 on 0:50
30 s rest - remove fins
2 x 50 on 0:50
2 x 50 on 0:45
30 s rest
200 pull smooth, low stroke count
500 as 100 strong, 25 easy stroke

Cooldown
200 free easy
100 choice


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GMEAN2055's Photo GMEAN2055 Posts: 1,905
3/11/10 7:14 P

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Nora,
Don't feel bad, at least your in the pool. I have to get in check and get in the pool so that I can do a lap or two. Swimming is my weak spot...Keep up the good work..

gail

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SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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3/11/10 11:56 A

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We did this last night, and could easily be cut in half if you want...

We did this with half front crawl and half back crawl

2 x 200 (one front, one back)

4x100 kick (two front, two back... you get the idea)
6x50 kick

2x200 swim
50 easy
2x150 swim
50 easy
2x100 swim
50 easy
2x50 sprint
50 easy

2x150 cool down

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RESIPSA99's Photo RESIPSA99 Posts: 649
3/10/10 11:38 P

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Definitely don't feel intimidated...the idea is that by us posting workouts at whatever level we're at, everyone will be able to get some ideas. :-)

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3/10/10 5:28 P

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NORA... Do NOT feel intimidated! A year and a half ago, I could not swim 25 yards without hyperventilating! So...any pool workout is worth its' weight in gold!
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NORAB52GOOD's Photo NORAB52GOOD Posts: 1,019
3/10/10 12:09 P

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I feel intimiated by what other people have posted but here goes my simple workout. I don't know the length of the pool I swim in so I do timed sessions.
5 mins each breaststroke, backstroke, crawl, backstroke then 10 mins of breaststroke to finish off at 30 mins. Felt great!
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3/10/10 8:24 A

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Warm up
200 easy
200 pull
200 kick

50 easy
50 medium
50 fast
50 easy

Main Set
4x75 Fast
300 pull easy
(do above 3X)

300 kick - easy/fast every 50

Warm Down
200 easy





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RESIPSA99's Photo RESIPSA99 Posts: 649
3/5/10 1:21 P

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Warm up:
50 free
50 stroke
100 free
100 stroke
50 free drill
50 stroke drill
100 free pull
100 stroke

Main sets (5-10s rest between each 250-300):
200 pull build, 100 stroke IM order
100 pull build, 100 stroke IM order, 100 free build
100 stroke IM order, 200 free build

100 free build, 50 stroke, 100 pull
100 stroke, 50 pull, 100 free build
50 pull, 150 free build, 50 stroke
100 stroke, 200 free build

50 EZ

6 x 50 (5-10s between sets)
odds 50 stroke drill
evens 50 free drill

6 x 50 (5-10s between sets)
odds front kick easy 10 m, hard 30m, easy 10m
evens front layout drill 25 m, 3-8-3 layout drill 25m

6 x 50 (5-10s between sets)
odds back kick 25 m, back layout drill 25 m
evens drill choice

100 EZ

Edited by: RESIPSA99 at: 3/5/2010 (13:22)
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3/5/10 8:39 A

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Warm up:
2, 2, 2 (200 easy, 200 pull, 200 kick)
EMFE (50 easy, 50 med, 50 fast, 50 easy)

Main Set:
500 pull breathing 3, 5, 7, 3, 5 every 100 yards

5x100 Below Pace

300 pull breathing 3, 5, 7

3x100 Kick fast!

200 Warm Down emoticon





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3/3/10 4:36 P

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JEIALEIGH, thanks for posting. I'm sure there are many beginners on here, so all welcome!


RESIPSA99 - And here I LOVE ladders. :D But then I tend to love misery! Ha!






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RESIPSA99's Photo RESIPSA99 Posts: 649
3/3/10 2:05 P

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Ladders this morning - not my favourite workout:

200 swim
8x50 as 25 with pull buoys, 25 kick (using pull buoys as a kickboard)

Ladder swim x 2, 5-10 seconds rest between each 50, 100, etc. (second set instructions in brackets)
50 smooth (hard)
100 build (smooth)
150 smooth (middle 100 hard)
200 reverse split (middle 100 hard)
150 smooth (middle 100 hard)
100 build (smooth)
50 smooth (hard)
100 easy

4 x 150 stroke, IM order for each set, 5-10 seconds rest between sets
75 drill
50 kick
25 stroke

200 cool down

Edited by: RESIPSA99 at: 3/3/2010 (14:07)
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JEIALEIGH's Photo JEIALEIGH Posts: 96
2/27/10 4:14 P

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Well, I'm just getting back into swimming so my workout isn't near as complex nor as long as those posted here. I just thought I'd post mine for those of us just starting out.

50 free
100 pull free
100 free
100 kick free
100 breast pull
100 breast
100 breast kick
200 free
50 free

900m total

"Be the CHANGE you want to see in THE WORLD" Ghandi


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2/22/10 5:02 P

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I like it...Good one.

Today we did:

Warm-up
200 easy swim
200 pull
200 kick
4X50 Easy, Med., Fast, Easy

Main Set
600 (descend by 200s)
500 pull moderate swim
400 Negative Split to fast
300 pull (breathing 7 stokes per breath for 100, 5 stroke breaths for 100, 3 stroke breaths for 100)
200 Fast!

Warm Down
100 Easy

Total: 2900 yards





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2/22/10 2:52 A

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On Thursday, we did:

Warm Up:
200 m
300 m
200 m

Kick Set:
4x50 m dolphin kick
4x50 m flutter kick on back
4x50 m breaststroke kick

Main Set:
2x50 m Butterfly
2x50 m Back
2x50 m Breast
2x50 m Free

2x100 m IM (25 each fly, back, breast, free)

2x200 m IM (50 each fly, back, breast, free)

Cool Down:
300 m pull
200 m free

Total: 2800 meters (we did this one in a long course pool)

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2/19/10 9:47 P

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Good lung capacity workout today...a killer at times:

Warm-up
2,2,2 (like below
4X50 emfe (like below)

Main Set
500 pull changing breath counts every 100 yards to this: 3,5,7,3,5
4X50 Sprints
400 pull alternating easy/fast every 100 yards
4X50 Sprints
300 pull descending speed every 100 yards

Warm-down
100 yards easy swim





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2/17/10 11:08 P

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Sounds good, Carol.... Changing speed is always a good workout! And doin' it until you fall...Ha!

Today's workout:

2,2,2 (swim easy, swim w/a bouy, kick w/fins, board)
50X4 emfe (easy, med., fast, easy)

3X300*
1X100 easy
* rotate pace, pace-2 sec., pace -4 sec

400 pull (breath 3, 5 every 100)

300 Kick Negative Split

100 warm down
2800 Yards





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CALGALFOX's Photo CALGALFOX Posts: 7,353
2/17/10 10:41 A

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I set up work outs by music beat, starting with slower songs, then moving faster as the work out goes on. I swim steady, with no breaks for 45 minutes, followed by a stretch in the water. Then, from there it just depends. A couple of days a week I move to interval drills, one length of free as fast as I can possibly go, recovery backstroke for a length (decent pace though) back. I do that until I fail. Cool down swim for awhile and then I'm done.

“Life is not a journey to the grave with intentions of arriving safely in a pretty well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out and loudly proclaiming ... WOW! What a ride!”
~Author Unknown

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2/16/10 5:54 P

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Thanks... I think it'd be fun. And...if anyone needs a swim plan for a workout, they can come on here and choose one. ;)





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2/16/10 5:21 P

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I look forward to hear other people's workouts, too! I will think about the last one I did and post it here when I remember... :-)

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2/15/10 11:12 A

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I would love to hear about other swimmer's workouts/swim plans. What did you do today or recently as far as your swim workout? Here was mine today...not too hard (our Masters swim team coach likes to mix it up):

Warm up:
2,2,2 (200 yards swim, pull, then kick w/fins and board)
4X50 emfe (easy, medium, fast, easy)

Main Set:
300 swim @ pace
200 pull
100 sprint
-do this "set" 3X
-in between sets, do 100 kick w/board and fins (or dolphin kick)

Warm Down
100 yards free style

Total yards:
2900

This takes me 75 min. to do which includes some "wall time" which we swimmers call for chit chatting w/one another at the wall. Hey...ya gotta have fun, right???
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