400 (100 swim, 100 kick)
400 (200 pull, 200 drill)
4 x 200 :20 rest
1: Moderate Free
2: 50 fast/100 ez/50 mod
3: Moderate Free
4: 50 stroke fast/50 ez/ 50 stroke fast/ 50 ez
(3x)
3 x 50 @ :10 rest (1 ez, 1 mod, 1 fast)
1 x 150 EZ :20 rest
200 EZ
________________
2700 SCY
About an hour
Jeff Palm's Swimming Blog
This is a blog I created in August 2008 to keep up with my progress back in the swimming world. Prior to the Summer of 2008 I haven't really done a swimming workout in 15 years when I was about 75 lbs. lighter! My main motivation is for the health benefits and having something to train towards....but really there are SO many other benefits.
Wednesday, September 7, 2016
Friday, August 26, 2016
Friday- August 26, 2016
200 Swim
200 Kick
200 Pull
200 Drill
4 x 100 Pull with Fins, Snorkel, Paddles @ :20 rest
4 x 75 Pull with Fins & Paddles @ :20 rest
4 x 50 Pull with Paddles @ :20 rest
4 x 25 Swim w/ Fin FAST @ :30 IM Order
10 x :30 Vertical Kick, :15 rest between
-Hands up, chin out
8 x 25 @ :40
Odd UW
Even No Breathers
200 EZ
__________________
2200 SCY
About 1 hour
200 Kick
200 Pull
200 Drill
4 x 100 Pull with Fins, Snorkel, Paddles @ :20 rest
4 x 75 Pull with Fins & Paddles @ :20 rest
4 x 50 Pull with Paddles @ :20 rest
4 x 25 Swim w/ Fin FAST @ :30 IM Order
10 x :30 Vertical Kick, :15 rest between
-Hands up, chin out
8 x 25 @ :40
Odd UW
Even No Breathers
200 EZ
__________________
2200 SCY
About 1 hour
Monday, August 22, 2016
Monday- August 22, 2016
200 Swim
200 Kick
200 Pull
8 x 150 @ :20 rest
50 Fr
50 Bk
50 Fr
Desc 1-4, 5-8
200 Free, build last 50 @:20 rest
150 Free, build last 50 @:20 rest
100 Free, build last 50 @:20 rest
50 Free, build last 50 @:20 rest
8 x 25 @ :45
Odd UW
Even no breather
200 EZ
________________
2700 SCY
About an hour
200 Kick
200 Pull
8 x 150 @ :20 rest
50 Fr
50 Bk
50 Fr
Desc 1-4, 5-8
200 Free, build last 50 @:20 rest
150 Free, build last 50 @:20 rest
100 Free, build last 50 @:20 rest
50 Free, build last 50 @:20 rest
8 x 25 @ :45
Odd UW
Even no breather
200 EZ
________________
2700 SCY
About an hour
Wednesday- August 17, 2016
800 Swim
400 Kick
600 Pull
200 Drill
10 x 25 w/ fins @ :45
-Odds UW kick
-Even swim
250 EZ
__________________
2500 SCY
About 45 min
400 Kick
600 Pull
200 Drill
10 x 25 w/ fins @ :45
-Odds UW kick
-Even swim
250 EZ
__________________
2500 SCY
About 45 min
Monday, August 15, 2016
Monday- August 15,2016
800 Swim
400 Kick
600 Pull
200 Drill
10 x 25 w/ fins @ :45
-Odds UW kick
-Even swim
250 EZ
__________________
2500 SCY
About 45 min
-First time back in quite awhile and giving this swim thing another go
400 Kick
600 Pull
200 Drill
10 x 25 w/ fins @ :45
-Odds UW kick
-Even swim
250 EZ
__________________
2500 SCY
About 45 min
-First time back in quite awhile and giving this swim thing another go
Tuesday, December 8, 2015
Monday- December 7, 2015
300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick
12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST
4 x 200 Pull 3:00
Desc 1-4
200 EZ
________________
3200 SCY
About 60 Minutes
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick
12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST
4 x 200 Pull 3:00
Desc 1-4
200 EZ
________________
3200 SCY
About 60 Minutes
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