the17thman

Joe's Back To The Hard Stuff Swim Workout

I don't know what he means by "back to the hard stuff" as it seems all his workouts are hard!  Here is Joe's workout this week:

800 swim

200 kick

OR 1000 warm up of your choice


4 x :

200 kick

4 x 50s drill/swim by 25, IM Order

10 x 100s pace @1:30

Pull:

Breathing every 5th stroke

100 – 200 – 300—300--200—100

200 EZ

On the first set, the focus is on the kick and the drill (you know how my workouts are!)  Stay focused on the drill and the technique when you switch to swim.

The 100s  - pace pace pace – count and maintain your strokes.  For ‘fun’ today I ‘flew blind’ a few times and counted my strokes as I got to the wall and turned.  Without looking.  A few of them I was right on. A few of the turns were into nothing.  OOPS!  I find that the stroke count helps me maintain my pace and hurts a lot.  J

The pull set is really one the edge of garbage yardage.  But focus on the breathing (if you can’t do every 5, do every 3) and again, maintain pace and stroke count.  I found that these started off feeling horrible and then ended really feeling borderline miserable.  No, they ended feeling moderately successful.

Enjoy!

My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).

Joe's Hit The Dryland Before You Swim Workout: Hit The Deck!

My motivation has been low lately for swimming so here’s a bit of a dryland/swim combo workout to shake up the boredom…

3 mile walk/run (I mostly walk, my knees aren’t really running knees)

3 times through the following:

30 second wall sit (back to a wall, squat down until your knees are 45 degrees – HOLD & WEEP)

10 pushups (push.  Up.)

25 crunches (standard crunch – I use an exercise ball for these)

10 tricep dips (I use two chairs – put your feet on one and your hands on the edge of the other and dip down as far as you can.  Extra challenge to put your feet on your exercise ball)

10 squats (hands on the back of your head, feet shoulder width apart, squat, push up with your heels)

1000 swim your choice

I do this workout at my gym (has a pool) but I have also done it by walking to the pool and then doing a dry land bit on the pool deck and then a short swim afterward.

My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).

Joe's Back To The Pace Clock Workout

Here’s sort of a basic workout designed to work on some pacing again.

600 wu

8 x 75s   1-4 k/d/s, 5-8 build each 75

6 x 250s  pull:  #1 paddles, buoy & tube, #2 paddles & buoy, #3 buoy (repeat for 4-6)

4 x 100s  dolphin kick either on your back or stomach

5 x 125s  swim extra length best stroke

175  cool down

So, again, nothing really special here.  Lots of pace work, the dolphin kick is just good for you and the odd distances (250s and 125s) help prep for long course (which I can’t do for another month as the pool isn’t open yet).

The 250s should get faster as you take gear off.  Let me rephrase – faster on purpose.

The 125s are to work again on the extra distance for your long course and doing the extra length your best stroke helps you focus on that as you get ‘tired’.

Everything is on 15-20 seconds rest.  For bonus points, rest a minute in between each set (no more).

Enjoy!

My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).

Joe's Rather Hard Swim Workout.

Here’s this week’s contribution…did it this morning.  It was rather hard.

500 sw

4 x 75s odds kick/drill/swim, evens – kick/scull/swim

12 x 125s swim @ 1:40

3x:

250 IM kick, drill by 25.  Extra 50, your best stroke

1 x 125 kick

4 x 75s – middle 25 under water, 3rd 25 hard

3 x 25s fly @ :45

200 EZ

So, there are two things happening in this workout.  The 125s are meant to be consistent pace training  - count your strokes, keep your pace consistent and swim them at a challenging clip.  

We did a 100ez after them.

The second main set is a pain…literally.

The 250 IM is meant to be cool and calm – focus on your technique, your kick, maintain stroke integrity.

125 kick is meant to be hard  - or at least with effort.  Intended effort!  J

The 75s are essentially build.  Ez first 25, under water for a 25 or as far as youc an go and tehn work it coming home.  You’ll find your legs hate you.

25s are meant to be fly that is controlled and in good form.  Long send off to make sure you can maintain your stroke.

Everything else is just on 20 seconds rest.

Enjoy.

 My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).

Joe's Into The Groove Swim Workout

Here’s a little workout to get us back in the groove of things…  very basic workout here.  All the general rules apply, stroke count, technique.  Try to use the 50s to play a bit with your speed without losing your technique – change the send off if you need to.

My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington.  I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice.  I swim with a  few local master's teams in the Seattle area and also on my own due to scheduling conflicts.  Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy.  I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).