Joe D's 3550 Yard LungBuster Swim Workout

Joe's Workout Of The Week"

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 Fly Them To You Kill Them Swim Workout

Here’s to having something to do other than golfing…. Pretty basic and short workout.  The hardest part will be the 8 x 25s fly and the 100 free sprint at the end.  No rest between the two so go right in to the 100 free.  Do it twice for extra credit.  J

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 All Tuckered Out Swim Workout

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 Pretty Basic 3,700 Yard Workout

I might not have been swimming but Joe D sent us this simple basic workout.  

600 W/U

6x50 kick/swim

4x400 swim/pull

2x300 swim/kick/swim

2x200 IM Drill/Swim

1x200 EZ

3700 Yards

The workout is pretty basic. Nothing too fancy or complicated. As always, work the kick. J

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 Enjoyable Swim Workout

Here’s this week’s…  as always – 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 Basic & Short Workout

Enjoy!

1000 warm up however you want to do it. Throw some kick in there.  J

 10x100 @ 10 sec rest

200 kick

10x100 @ 10 sec rest

200 kick

200 ez.

Basic and short.  Keep the 100s a consistent pace by counting your strokes.  The kick should be effort, but more meant as active recovery! 

Most importantly – have fun!

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 Labor Day Swim Workout

Here's this week's Labor Day Special!

what's so special about it? it's Labor Day and I plan on not laboring!

400 swim
100 kick
300 pull
200 IM drill

3 x
250 IM (extra 50 of best stroke)
100 kick
50 free sprint

100 easy

3 x
150 stroke
50 kick
2x25s fly

200 easy.

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 Keep Active Swim Workout

500 swim
2x400 pull, negative split
100 active rest
4x200 IM, build each 50
100 active rest
1x400 pull, build to sprint
100 active rest
2x200 IM build to hard
100 active rest
200 ez


Active rest is something I’ve started to get in to a bit more – it’s basically what it says – you stay active. It’s different than an easy 100 in that you should still be putting some effort in to it, but it’s meant to be a recovery aspect and not just a lazy float (at least that’s how my ‘ez’ swims end up!) Try to focus on getting your breath back in control and your body somewhat recovered, but keep in mind too that the idea is that you’re still moving, there is no actual resting. J

 

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 Pacing 100's Workout

500 swim

400 pull
4x100 swim at pace (10 seconds rest)
2x50 kick hard
300 pull
3x100 swim at pace (10 seconds rest)
2x50 kick hard
200 pull
2x100 swim at pace (10 seconds rest)
2x50 kick hard
100 pull
100 swim at pace (10 seconds rest)
200 kick hard
200 ez

Fairly straight forward workout - the key is to maintain the pacing for all the 100s. As I often stress, count your strokes, keep your tempo up and work your turns. You should be maintaining the same pacing without a problem!

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 Step By Step Into Shape Swi Workout

Well here is this week's contribution.  I feel like I am slowly getting back in shape. That's a good feeling.  It's also a reminder to not take 9 months off ever again!!

500 swim
5x 50 free. Use these as part of the warm up still. Build them and get the blood flowing.
500 free. Yes a whole 500.
5x 50s stroke. By now the blood is flowing and you should be able to work these pretty well.
500 stroke.  Yes a whole 500.  (I did this breast and it took me forever and my knees may never speak to me again.)
2x 100s kick.  WHAT?  Yes. Kick. Hard.
4x 200 pull build.  The last one should be a dead sprint.
4x 100s ascend.  Start hard finish with a float.

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).