CIM Workouts

Thankgiving Holiday Workouts

2011-11-19T10:28:00.000-08:00

During the Thanksgiving holiday, I will be out of town for Thursday, Friday and Saturday workouts. Here's a little something to help work off that extra helping of pumpkin pie =)

Workout #1 / 3500 Total yds
-300 Warm-up (100 swim/100 kick/100 swim) - EASY
-6x100 (25 kick/75 swim) -Choice/10 sec rest
-500 build-up / free
-6x100 (25 1-arm free/75 swim)-15 sec rest
-400 swim/choice
-6x100 (fast interval/choice)
-300 (150 swim/150 kick)
-8x25 (choice/SPRINT)-15 sec rest
-100-200 Cool Down

Workout #2 / 2500 Total yds
-300 Warm-up / EASY
-4x150 / 50 swim-50 kick-50 swim / 15 sec rest
-4x100 / choice / fast interval
-100 easy
-3x100 / free / fast interval
-100 easy
-8x50 / choice / fast interval
-6x50 / free / fast interval
-100-200 Cool Down

50-50 Workout

2011-10-14T08:52:00.000-07:00

I will be out of town 10/15-10/17. Here's a workout to do while I'm gone, or feel free to do your own thing. This workout is called "50-50". It is actually 2 workouts in 1. You can break it up, or do the whole thing, whatever you prefer.

-300 Warm-up
-400/300/200/100 - Choice/Swim/30 sec rest between
-6x100 - Choice (50swim-50kick)/20 sec rest between
-8x75 - Free / fast interval pace
---------------------- Half-way!
-4x200 - Choice (build-up)/30 sec rest between
-4x150 - Free / medium interval pace
-600 - Choice (Alt 150 swim-50 kick)
-8x50 - Choice / fast interval pace
-200 Cool-down
5100 Total Yards

September 28-October 1 Workouts

2011-09-26T23:13:00.000-07:00

Hi everyone,

I will be out of town doing the Levi Leipheimer's Gran Fondo up in Santa Rosa (check it out here: http://www.levisgranfondo.com). My ride consists of 9700 ft of climbing. So, to kind of share my experience with you, I thought I'd write up 3 workouts totaling 9700 yards. Of course, do as much as time allows. See ya'll on Monday (probably very sore =)

WORKOUT #1
-300 EASY WARM-UP/CHOICE
-4 x 200 / 50 kick-150 swim / rest 20 sec between /CHOICE
-400 SWIM/CHOICE/BUILD-UP
-6x100 / CHOICE / FAST INTERVAL
-5x100 / FREE / FAST INTERVAL
-4x100 / CHOICE / FAST INTERVAL
-3x100 / FREE / SPRINT / 1 MIN REST BETWEEN
-200 COOL DOWN

3500 TOTAL YARDS

WORKOUT #2
-200 SWIM/200 KICK/200 SWIM - WARM-UP
-500 SWIM / FREE / BUILD-UP
-10x50 SWIM / CHOICE / MEDIUM INTERVAL
-400 SWIM / CHOICE
-8x50 SWIM / CHOICE / MEDIUM INTERVAL
-300 SWIM / FREE / BUILD-UP
-6x50 SWIM / FREE / FAST INTERVAL
-200 SWIM / CHOICE
-4x50 SWIM / CHOICE / SPRINT / 30 SEC REST
-200 COOL DOWN

-3600 TOTAL YARDS

WORKOUT #3
-300 WARM-UP / CHOICE
-5x100 SWIM / CHOICE / EASY INTERVAL
-5x50 SWIM / CHOICE / FAST INTERVAL
-4x100 SWIM / FREE / FAST INTERVAL
-4x50 SWIM / CHOICE / EASY INTERVAL
-3x100 ALT 50 SWIM/50 KICK / 15 SEC REST
-3x50 KICK / CHOICE / SPRINT / 30 SEC REST
-1x100 SWIM / CHOICE / SPRINT
-200 COOL DOWN

-2600 TOTAL YARDS

June 15, 2011 Workout

2011-06-15T12:52:00.000-07:00

I'll will not be able to make it to workout on June 15, but here's a workout to do in my absence. This workout is a bit longer than usual, so do as much of the workout as time allows.

-Needed equipment: Kickboard

-300 Warm-up / EASY
-5x100 swim/choice / MEDIUM INTERVAL
-4x150 swim/free / FAST INTERVAL
-4x200 swim-kick (50 kick-100 swim-50 kick) 10-20 sec rest
-500 swim / build-up / choice
-8x50 swim/choice / FAST INTERVAL
-2(5x50) swim/free / FAST INTERVAL
-100-200 Cool Down

3700 total yards

See you on Saturday =)

~Vic

May 21, 2011 Workout

2011-05-20T09:38:00.000-07:00

Hi everyone,

I will be out of town for this Saturday's workout, so here's something you can do. Or, feel free to improvise and do your own thing. Do as much of the workout as time permits. See you on Monday =)

-300 Warm-up (EASY)
-500 (alternating 100 swim/100 kick) / Choice (EASY)
-2(4x100) / 1st set free / 2nd set choice (set HARD interval)
-3x200 / choice / build-up / 20 sec rest between
-3(5x50) / choice / 1st set HARD-2nd MEDIUM-3rd EASY
-100-200 Cool Down

3050 Total Yards

Workouts: October 24-30, 2010

2010-10-22T10:44:00.000-07:00

Hi everyone!

I will be out of town for the last week in October, so I have posted a few workouts that you are welcome to do on your own.

WORKOUT #1:
-Warm-up - 200 swim/200 kick/200 swim - EASY
- Ladder Swim (50,100,150,200,200,150,100,50) Choice / 15 sec rest
-6x50 kick/choice (15 sec rest) / set MEDIUM PACE interval
-5x150 swim/choice (set MEDIUM PACE interval)
-6x50 kick/choice (15 sec rest) / MEDIUM PACE
-6x100 swim/choice (set FAST PACE interval)
COOL DOWN
3550 Total Yards

WORKOUT #2:
-300 Warm-up - EASY
-8x75 (25 drill / 50 swim-choice) 15 sec rest
-6x100 swim/choice (set MEDIUM PACE interval)
-8x50 alt 25 swim/kick (15 sec rest)
-8x50 swim/choice (set FAST PACE interval)
-400 swim/choice (BUILD-UP)
-16x25 swim/choice/alt 25 sprint, 25 easy (10 sec rest)
COOL DOWN
3100 Total Yards

WORKOUT #3:
-Warm-up - 100 swim/100 kick/100 swim - EASY
-8x50 swim/alt 25 drill, 25 swim (15 sec rest)
-3(4x100) swim - #1 Free, #2 IM/Choice, #3 Free (set MEDIUM PACE interval)
-5x150 - 50 swim/50 kick/50 swim (set MEDIUM PACE interval)
-3x200 swim (#1,3 Free, #2 Choice) / FAST / 30 sec rest
-8x50 swim/choice (set FAST PACE interval)
-12x25 swim/choice-FAST (20 sec rest)
COOL DOWN

4050 Total Yards

August 20, 21 Workout

2010-08-19T14:59:00.000-07:00

This workout is for all those who like middle distance sets. Lots of 200's and 300's. Pace is all medium unless otherwise noted. I have intentionally increased the overall yardage, so do as much of the workout as time allows. See ya'll next week =)

-300 Warm-up / Choice
-4x125 (swim/choice/build-up) (rest 15 sec between each)
-4x200 (50 free-50 choice-50 free-50 choice) (rest 15 sec between each)
-5x150 (50 swim-50 kick-50 swim) (rest 15 sec between each
-2x300 (100 free-100 choice/IM-100 free) (rest 30 sec between each)
-COUNTDOWN - 400, 300, 200 100 (Choice/FAST) (rest 1 min between each)
-250 Cool down

4300 TOTAL YARDS

Workout: Wednesday, June 16

2010-06-16T09:36:00.000-07:00

-300 Warm-up / EASY
-12x50 swim/choice/Easy effort interval
-8x50 kick/choice/10 sec rest between
-12x50 swim/choice/Medium effort interval
-8x50 kick/choice/10 sec rest between
-12x50 swim/choice/High effort interval
Cool Down

2900 Total Yards

(see you on Saturday =)

Workout: Friday - Saturday - February 26-27

2010-02-26T00:27:00.000-08:00

February 26-27 Workout:

With the Pentathlon coming up, we are focusing on sprint 50's & 100's stroke (butterfly, backstroke, breastroke and freestyle). All stroke swims are also your choice, so feel free to do freestyle on all sets. Work hard on the sprint sets! See ya'll on Monday =)

-300 Warm-up / Choice
-6x50 Swim / Choice / Build-up (rest 15 sec between each)
-6x100 Swim / Alt IM and Free (rest 15 sec between each)
-8x75 Swim / Sprint Free (rest 30 sec between each)
-3(4x50) Swim / choice (set fast pace interval) rest 30 sec between sets
-COOL DOWN

2400 yds

HALLOWEEN WORKOUT 2009

2009-10-28T14:01:00.000-07:00

This is for Friday's workout in Carpinteria, and Saturday morning workout at the YMCA. Do as much of the workout as time allows. Have a fun and safe Halloween =)

-300 warm-up/Choice

-Ladder: 25/50/75/100 x 4 CHOICE SWIM/FAST (10 sec rest between swim & 1 min rest between sets)
-4x150 choice/(50swim/50 kick/50 swim) 15 sec rest between
-6x100 swim/free (set a difficult interval)
-7x50 choice (set a difficult interval)
-7x50 free (set a difficult interval)

-200-300 Cooldown

Workout for June 17, 2009

2009-06-16T13:27:00.000-07:00

It's that time of the year again when I have to renew my lifeguarding certifications, so I will not be able to make the Wednesday Carpinteria and YMCA workouts.

Here's the workout in my absence, do as much as time (and interest) allows. C'yall on Friday or Saturday =)

-300 Warm-up / swim-choice-EASY
-3x300 swim or pull / free / build-up each 300 / 30 sec rest
-4x200 swim / choice / set moderate interval
-7x100 choice (50 swim / 50 kick) / 10-20 sec rest
-8 or 12 50's / choice swim / set difficult interval
-100-200 cool down

Progressive Challenge Set

2009-03-16T11:44:00.000-07:00

Great Job Everyone! The sets are definitely getting harder, but you've all been working hard to get this far. Stay focused and take it one step at a time =)
========================================
The Progressive Challenge Set consists of 5x100's freestyle. Basically we'll start at a time standard you are currently able to complete, and then work our way down to an interval you WILL be able to complete at a later date...with a little hard work of course.

To start your Progresseive Challenge Set, select a bracket set with a starting interval you are currently able to complete. The sets include precise intervals that we will test during workouts in teams of 2 or 3, with 1 person acting as offical timer. When selecting a bracket, be sure to pick a set with a final goal interval that you would like to achieve. You must also be able to swim at least 1 of your goal time 100's. Each bracket consists of 20 x 100's total. When you complete a set, let me know and I will track your progress (by number# of completed portion in parenthesis).

THE CHALLENGE HAS BEGUN!

You can still join in by contacting me by E-mail or at workout. Just let me know what bracket you would like to try and we'll start during the next workout's progressive set. My E-mail is delphis13@msn.com

(LAST UPDATE: 5-13-09)

BRACKET 1 (1.15 to 1.00): Alex (#10)
[#1)5x100@1.15][#2)5x100@1.15/1.10][#3)5x100@1.13]
[#4)5x100@1.15/1.07][#5)5x100@1.10][#6)5x100@1.12/1.07]
[#7)5x100@1.08][#8)5x100@1.15/1.05][#9)5x100@1.10/1.05]
[#10)5x100@1.07][#11)5x100@1.15/1.02][#12)5x100@1.05]
[#13)5x100@1.15/1.00][#14)5x100@1.10/1.02][#15)5x100@1.03]
[#16)5x100@1.10/1.00][#17)5x100@1.07/1.02][#18)5x100@1.07/1.00]
[#19)5x100@1.05/1.00][#20)5x100@1.00]
=================================================
BRACKET 2 (1.25 to 1.10): Anna (#5), Alethea (#4), Todd (#4), Eric (#3), Matt O. (#4), Craig (#4), Alan (#4), Mark (#3)
[#1)5x100@1.25][#2)5x100@1.25/1.15][#3)5x100@1.25/1.10]
[#4)5x100@1.22][#5)5x100@1.22/1.15][#6)5x100@1.22/1.10]
[#7)5x100@1.20][#8)5x100@1.20/1.15][#9)5x100@1.20/1.10]
[#10)5x100@1.17][#11)5x100@1.17/1.10][#12)5x100@1.15]
[#13)5x100@1.15/1.10][#14)5x100@1.14][#15)5x100@1.14/1.10]
[#16)5x100@1.13][#17)5x100@1.13/1.10][#18)5x100@1.12]
[#19)5x100@1.12/1.10][#20)5x100@1.10]
=================================================
BRACKET 3 (1.30 to 1.15): Christen (#2), Brian M (#2)
[#1)5x100@1.30][#2)5x100@1.30/1.20][#3)5x100@1.30/1.15]
[#4)5x100@1.27][#5)5x100@1.27/1.20][#6)5x100@1.27/1.15]
[#7)5x100@1.25][#8)5x100@1.25/1.20][#9)5x100@1.25/1.15]
[#10)5x100@1.23][#11)5x100@1.23/1.20][#12)5x100@1.23/1.15]
[#13)5x100@1.20][#14)5x100@1.20/1.15][#15)5x100@1.19]
[#16)5x100@1.19/1.15][#17)5x100@1.18][#18)5x100@1.17]
[#19)5x100@1.17/1.15][#20)5x100@1.15]
=================================================
BRACKET 4 (1.40 to 1.20): Kelly (#3), Robin (#2), Pat (#4), Bruce (#3), Zak (#3), John A. (#6), Matt T. (#4), Kim (#1), Ron (#4), Mike B. (#3)
[#1)5x100@1.40][#2)5x100@1.37][#3)5x100@1.40/1.35]
[#4)5x100@1.40/1.30][#5)5x100@1.40/1.25][#6)5x100@1.35]
[#7)5x100@1.35/1.30][#8)5x100@1.35/1.25][#9)5x100@1.40/1.20]
[#10)5x100@1.33][#11)5x100@1.35/1.20][#12)5x100@1.30]
[#13)5x100@1.30/1.25][#14)5x100@1.27][#15)5x100@1.27/1.20]
[#16)5x100@1.25][#17)5x100@1.25/1.20][#18)5x100@1.23]
[#19)5x100@1.23/1.20][#20)5x100@1.20]
=================================================
BRACKET 5 (1.50 to 1.30): Mike K (#1), Scott (#3), Sue (#3), Sasha (#3), Lisa (#2), Jules (#3), Carrie (#3)
[#1)5x100@1.50][#2)5x100@1.50/1.45][#3)5x100@1.47]
[#4)5x100@1.50/1.40][#5)5x100@1.45][#6)5x100@1.45/1.40]
[#7)5x100@1.50/1.35][#8)5x100@1.43][#9)5x100@1.50/1.30]
[#10)5x100@1.45/1.35][#11)5x100@1.40][#12)5x100@1.40/1.35]
[#13)5x100@1.45/1.30][#14)5x100@1.37][#15)5x100@1.40/1.30]
[#16)5x100@1.35][#17)5x100@1.35/1.30][#18)5x100@1.33]
[#19)5x100@1.33/1.30][#20)5x100@1.30]
=================================================
BRACKET 6 (2.00 to 1.40): Laurie (#5), Priya (#4), Vanessa (#3), Chiko (#3), Katrina (#3)
[#1)5x100@2.00][#2)5x100@2.00/1.55][#3)5x100@1.57]
[#4)5x100@2.00/1.50][#5)5x100@1.55/1.50][#6)5x100@1.55]
[#7)5x100@2.00/1.45][#8)5x100@1.53][#9)5x100@2.00/1.40]
[#10)5x100@1.55/1.45][#11)5x100@1.50][#12)5x100@1.50/1.45]
[#13)5x100@1.47][#14)5x100@1.50/1.40][#15)5x100@1.45]
[#16)5x100@1.47/1.40][#17)5x100@1.45/1.40][#18)5x100@1.43]
[#19)5x100@1.43/1.40][#20)5x100@1.40]
=================================================
BRACKET 7 (2.10 to 1.50): Mary (#4), Marusa (#3), Yuliya (#1), Karen O. (#3)
[#1)5x100@2.10][#2)5x100@2.10/2.05][#3)5x100@2.07]
[#4)5x100@2.10/2.00][#5)5x100@2.05][#6)5x100@2.07/2.00]
[#7)5x100@2.03][#8)5x100@2.07/1.55][#9)5x100@2.05/2.00]
[#10)5x100@2.10/1.55][#11)5x100@2.00][#12)5x100@2.05/1.55]
[#13)5x100@2.00/1.55][#14)5x100@2.10/1.50][#15)5x100@1.57]
[#16)5x100@2.05/1.50][#17)5x100@1.55][#18)5x100@1.55/1.50]
[#19)5x100@1.53][#20)5x100@1.50
=================================================
BRACKET 8 (2.15 to 1.55): Janet(#4)

[#1)5x100@2.15][#2)5x100@2.15/2.10][#3)5x100@2.15/2.05][#4)5x100@2.12][#5)5x100@2.10/2.05][#6)5x100@2.15/2.00][#7)5x100@2.10][#8)5x100@2.10/2.00][#9)5x100@2.15/1.55][#10)5x100@2.07][#11)5x100@2.07/2.00][#12)5x100@2.10/1.55][#13)5x100@2.05][#14)5x100@2.07/1.55][#15)5x100@2.05/1.55][#16)5x100@2.03][#17)5x100@2.00/1.55][#18)5x100@2.00][#19)5x100@1.57][#20)5x100@1.55] ================================================

BRACKET 9 (2.30 to 2.00): Karen (#1), Laurie K (#)
[#1)5x100@2.30][#2)5x100@2.30/2.15][#3)5x100@2.25]
[#4)5x100@2.25/2.15][#5)5x100@2.20][#6)5x100@2.20/2.10]
[#7)5x100@2.20/2.00][#8)5x100@2.17][#9)5x100@2.15]
[#10)5x100@2.15/2.05][#11)5x100@2.12][#12)5x100@2.12/2.05]
[#13)5x100@2.10][#14)5x100@2.10/2.00][#15)5x100@2.07]
[#16)5x100@2.07/2.00][#17)5x100@2.05][#18)5x100@2.05/2.00]
[#19)5x100@2.03][#20)5x100@2.00]
=================================================
(NOTE: Multiple interval sets may be advanced by a half-step by changing the order of the interval (i.e. 1.20/1.10 = 3 on the 1.20 & 2 on the 1.10, to the slightly more difficult 1.10/1.20 = 3 on the 1.10 and 2 on the 1.20).

Thanksgiving Workout - 2008

2008-11-24T12:31:00.000-08:00

You can review past Thanksgiving workouts by checking out the Archive to the right >>>>>

But here's a workout that offers a little extra helping of effort. As always, do as much of the workout as time allows.

Have a wonderful Thanksgiving and I'll see ya'll on Monday!
==========================================

THANKSGIVING WORKOUT 2008

- 200 swim / 100 kick / 200 swim WARM-UP (EASY)
- 4 x turkey drumsticks w/mashed potatoes (EASY ON BUTTER)
- 400/300/200/100 - swim-choice (BUILD-UP EACH SWIM) 10 sec rest
- 1 x corn-on-the-cob / BBQ'd (FRESH)
- 10 x 50 swim/choice (HIGH EFFORT - INTERVAL)
- 1 x scoop of yams
- 500 swim/pull (BUILD-UP)
- 2 x helpings of cranberry sauce (save for sandwiches tomorrow!)
- 6 x 100 swim/choice (HIGH EFFORT - INTERVAL)
- 1 x generous slice of pumpkin pie (ala mode - OPTIONAL)
- 6 x 50 kick/choice (HIGH EFFORT - 10 sec rest)
- 100/200 cool down

Viva La Fiesta Workout

2008-07-31T10:18:00.000-07:00

I'll be at the LCM Championships meet this morning, so here's a workout to do in my absence. This workout is a bit long (likely 1.5-2+ hours to complete), so do as much of the workout as time allows.

-Needed equipment: Kickboards and pull buoys
-Workout difficulty can be increased by combining sets (i.e. combine the 100's or 150's or 200's)

-200 Warm-up / CHOICE-EASY
-300 swim-pull / CHOICE-EASY
-5x50 Kick / CHOICE-EASY (10 sec rest between)
-5x100 swim / FREESTYLE-HIGH EFFORT INTERVAL
-4x100 swim-pull / FREESTYLE-HIGH EFFORT INTERVAL
-3x100 kick / CHOICE-HIGH EFFORT (10-20 sec rest between)
-3x200 swim / IM or CHOICE-MODERATE INTERVAL
-2x200 swim-pull / CHOICE-MODERATE INTERVAL
-1x200 kickswim / CHOICE-MODERATE EFFORT
-4x150 swim / CHOICE-HIGH EFFORT
-3x150 swim-pull / FREESTYLE - MODERATE INTERVAL
-2x150 kick or swim / CHOICE - EASY (rest 10-20 sec between)
-50-200 cool down / EASY

4500 total yards

Have a great weekend, and I'll see ya'll on Sunday or Monday.
~Vic

10000 YARD WORKOUT - 2008

2008-07-18T15:12:00.001-07:00

Here's a 10,000 yard workout we did on a Carpinteria Friday evening workout (5-8 pm). The number between the ## is the running total yardage.

-300 swim / 200 kick / 300 pull WARM-UP
##800 yds##
-8x100 – alternate 100 free / 100 IM or choice (moderate interval)
##1600 yds##
-2x600 – 250 build-up / 100 kick / 250 build-down (1 min rest between)
##2800 yds##
-6x150 – choice / alternate 150 fast & 150 easy (20 sec rest between each)
##3700 yds##
-4x200 – free/pull (moderate interval)
##4500 yds##
-300 kick/choice
##4800 yds##
-2x500 – swim/free/build-up (broken 200-100-100-50-50) 10 sec between each
##5800 yds##
-20x50 – swim/free or choice (moderate to fast interval)
##6800 yds ##
-4x300 – swim or pull (last 100 of each 300 is sprint)
##8000 yds##
-4x100 – swim/choice (last length of each swim is sprint)
##8400 yds##
-8x50 – swim/choice (10 sec rest between)
##8800 yds##
-4x50 – kick/choice (10 sec rest between)
##9000 yds##
-16x25 – swim/choice (10 sec rest between)
##9400 yds##
-12x25 – kick/choice (10 sec rest between)
##9700 yds##
-300 COOL DOWN
##10000 TOTAL YARDS!##

Viva Las Vegas Workouts

2008-06-08T15:47:00.001-07:00

While I'm out for Laser Safety Training in VIVA LAS VEGAS, I thought I'd leave you a couple workouts Vegas Style =)

WORKOUT #1 / JOKERS WILD
-300 Choice swim / warm-up EASY
-Lucky 7/11 x100's (swim 7 or 11 100's choice - HIGH EFFORT - set interval)
-Blackjack set - 21x50's (alternate choice and free - MOD EFFORT)
-600 PULL SET (straight swim / your choice - build-up)
-4x200 Break the bank set (build-up each 200 to SPRINT) 10-30 sec rest between / choice
-100 cooldown / EASY

WORKOUT #2 / HIGH ROLLERS (do as much as time allows)
-100 swim/100 kick/100 swim warm-up - EASY
-3 or 5x 300 swim free / set descending interval pace
-15 or 20X50'S (3 swim - 2 kick) FAST PACE / CHOICE SWIM
-10 or 15 x 100's swim/pull (moderate to fast pace)
-JACKPOT SWIM! 4x100 swim/choice RACE PACE (rest 1-2 minutes between each)
100-200 cool down

May 30-31 Workouts

2008-05-29T18:19:00.000-07:00

Hi everyone,

I'll be out of town for the Friday and Saturday workouts, so here's a little something to keep ya'll busy. NOTE: This workout is designed to take about 2 hours to complete, so do as much as time allows. Running Total is in BOLD.

300//100 swim, 100 kick, 100 swim - EASY/WARM-UP
800//50/100/150/200 - Choice Swim (rest 10-20 sec between each)
1150//7x50 - Choice/Kick (10-20 sec rest)
1750//6x100 - Free/Swim (Fast Interval)
2500//5x150 - Choice/Swim (High Effort - mix strokes) - 10-30 sec rest
3300//4x200 - Free/Swim (Medium Interval)
3900//2x300 - Free/Pull (Build-up within each 300) 10-30 sec rest
4400//1x500 - Choice/Swim (High Effort - mix strokes)
5000//12x50 - alternate 3 swim/1 kick (Fast Interval on swims only)
5200//100-200 Cool Down

Workout for Saturday, May 10

2008-05-08T21:18:00.000-07:00

With our spring Time-trial coming up, as well as a couple local swim meets, it's time to start focusing a little more on speed training. The workout this Saturday has that theme in mind (hit those turns!)...c'yall on Monday =)

**All lanes should do as much of this workout as time allows**

-100 swim/100 kick/100 swim Warm-up (EASY)
-4x100 swim/choice - build-up to a RACE PACE within each 100 (rest 10-30 sec between)
-300 swim/choice RACE PACE
-200 kick/choice at your own pace
-3x100 swim/choice - build-up to a FAST PACE within each 100 (rest 10-30 sec between)
-200 swim/choice RACE PACE
-100 kick/choice at your own pace
-2x100 swim choice - EASY (rest 10-20 sec between)
-2x100 swim/choice RACE PACE (rest 1-2 min between each)
-50 kick/choice at your own pace
-4x50 swim/choice - build to RACE PACE IN EACH 50 (rest 1 min between each)
-50-200 Cool Down

First Workouts of 2008

2008-01-22T06:45:00.000-08:00

Lets start out the new year with some great "anytime" workouts. Big workouts, so do as little or as much as you want

3800 yd WORKOUT
-100, 200, 300, 400, 500 - Choice/swim - Build-up ladder (start slow since we're also warming up during this set).
-300 kick/choice / MODERATE
-8x50 swim/free - 5-20 sec rest between / HIGH EFFORT
-6x100 swim/choice 5-20 sec rest between / build-up to HIGH EFFORT
-200 kick/choice/ HIGH EFFORT
-500 swim/pull / MODERATE
-12x25 swim/choice 5-15 sec rest between / SPRINT!
COOL DOWN

2800 yd WORKOUT
-20x25 build-up choice/swim (start slow since we're also warming up during this set)
-4x150 alternate swim/pull / MODERATE
-5x100 swim/free - rest 5-15 sec between / HIGH EFFORT
-6x75 swim/choice (half non-free) / rest 5-15 between / MODERATE
-8x50 swim/free / rest 10-20 between / SPRINT
-300 kick/choice
-8x25 swim/choice breath control (0-4 breaths across pool) 10-30 sec rest
COOL DOWN

December 1, 2007 Workout

2007-11-29T23:31:00.001-08:00

Since we'll be in Long Beach for a swim meet this weekend, I thought it would be appropriate to offer a workout that gets EVERYONE in the spirit of swimming FAST. So here we go...

-100 swim / 100 kick / 100 swim - choice / EASY
-300 swim/choice - buildup
-300 swim/choice (100 swim/SPRINT, 50 kick/EASY, repeat)
-7x100 swim/free/alternate swim & pull - MODERATE
-3 sets of 5x50 swim/choice (set #1-3 FAST interval, #2 EASY)
-10x25 kick/choice (alternate FAST 25, EASY 25) 10-20 sec
-16x25 swim/choice (alternate FAST 25, EASY 25) 10-20 sec
-100 cool down
3100 total yards

Thanksgiving Workout 2007

2007-11-20T23:00:00.000-08:00

HAPPY THANKSGIVING!

-200 swim / 100 kick / 200 pull EASY-WARMUP
-50/100/150/200 (ladder) swim/buildup/15 sec rest between
-50 kick/100 swim/150 kick/200 swim - all choice/moderate
-50/100/150/200 swim-choice (build-up each distance)
-400 swim/pull
-8x50 swim/free (set a difficult interval)
-6x50 kick/choice - moderate effort (10 sec rest between)
-16x25 swim/choice - FAST (10-15 sec rest between)
-100-200 cool down EASY
3500 yards

Workout for Nov 9-10

2007-11-07T21:41:00.000-08:00

Each of the following 3 workouts include a little long distance swimming, middle distance, and sprints. Choose either rest periods or interval times, depending on the intensity you wish to swim.

Workout #1: 2000 yards
-100 swim-100 kick-100 swim / EASY WARM-UP
-4x100 Alternating 100 swim/free, 100 pull/free
-400 swim / build-up / choice
-8x50 swim/choice/moderate pace
-8x50 swim/choice/FAST pace
-100 COOL DOWN / EASY

Workout #2: 3000 yards
-200 swim-100 kick-100 swim / EASY WARM-UP
-12x50 alternating 50 swim/50 kick (choice) / moderate
-500 swim/pull/build-up
-5x100 swim/choice/FAST
-3x200 swim/choice/FAST
-10x25 swim/choice/FAST
-150 COOL DOWN / EASY

Workout #3: 4000 yards
-200 swim / 100 kick / 200 swim or pull / EASY WARM-UP
-8x50 alternate 25 kick/25 swim (choice)
-8x100 swim/choice (50 SPRINT/50 moderate)
-600 swim/pull/moderate
-5x150 swim/choice/FAST
-300 kick/choice/25 fast-25 easy
-20x25 swim/choice/SPRINT
-150 COOL DOWN / EASY

NATIONAL EVENTS

2007-07-20T18:31:00.000-07:00

This workout is kind of like going to a swim meet and doing all the events! Since you know the order of events, pick a few of them as your "focus" sets and work them hard. Time yourself on your fast sets as well. For the remainder of the sets, just swim through them concentrating on technique. Since there are a lot of swims of different strokes, here is your chance to try a little of everything. Don't worry about breaking stroke or changing stroke, and feel free to substitute a stroke you can't do for one you can. Do as much as you can in the amount of time you plan on swimming. This is definitely a CHALLENGE WORKOUT! Have fun =)

NATIONAL EVENTS (with a twist!) / rest up to a minute in between each swim

-1650 FREE or CHOICE (do the first 500 EASY to warm-up, then BUILD-UP to a MODERATE-FAST PACE)...if long distance swimming isn't your thing, cut this swim in half and move on to the next event.

-200 swim-backstroke / MODERATE-SPRINT
-200 swim-breastroke / MODERATE
-200 swim-butterfly / AS FAR AS POSSIBLE WITHOUT BREAKING STROKE
-200 swim-freestyle / FAST
-400 swim-IM / MODERATE
-100 kick-backstroke / MODERATE
-100 kick-breastroke / MODERATE
-100 kick-butterfly / MODERATE
-100 kick-freestyle / MODERATE
-500 swim-freestyle / FAST
-200 swim-IM / FAST
-50 swim-freestyle / cool-down - EASY

-4000 yards

Workouts for May 23-June 6, 2007

2007-05-21T22:37:00.000-07:00

I’ll be on vacation from May 23 till June 6. Here are a few workouts to try out while I’m gone. I have left the task of assigning rest or interval times to the sets up to you. All swims are “choice” (any stoke) unless otherwise noted. Feel free to modify the workouts as desired (just don’t make them too easy). Also remember to keep an eye on the CIM Blog while I’m gone, as I will be adding updates of my island swims around Malta and Gozo. C’yall in a couple weeks…Vic

1500 YARD WORKOUTS
#1) -100 swim, 100 kick, 100 swim / WARM-UP, EASY
-5x100 swim-free / FAST PACE
-200 kick / MODERATE PACE
-6x50 swim-free / FAST PACE
-100 kick / MODERATE PACE
-100 cool-down / EASY

#2) -150 swim, 150 pull / WARM-UP, EASY
-500 swim-broken (200 swim, 100 swim, 100 swim, 50 swim, 50 swim)
......10 sec break between each / FAST PACE
-300 pull-free / MODERATE PACE
-6x50 swim / FAST PACE
-100 cool-down / EASY

2000 YARD WORKOUTS
#1) -200 swim , 100 kick / WARM-UP, EASY
-3x200 swim-free / FAST PACE
-3x150 swim / #1 FAST, #2 MODERATE, #3 FAST
-3x100 swim-free / #1 SLOW, #2 MODERATE, #3 FAST
-3x50 swim / FAST PACE
-10x25 swim / MODERATE OR FAST PACE
-6x25 kick / MODERATE OR FAST PACE
-100 cool-down / EASY

#2) -4x50 swim / WARM-UP, EASY
-20x50 swim-free / FAST PACE (take a break at half if needed)
-20x25 swim / FAST PACE (take a break at half if needed)
-200 kick / MODERATE OR FAST PACE
-100 cool-down / EASY

2500 YARD WORKOUTS
#1) -100 swim, 100 kick, 100 pull / WARM-UP, EASY
-8x75 swim-kick / one length out of each 75 is kick / MODERATE OR
........FAST PACE
-500 swim-free-pull / FAST PACE
-6x100 swim / Build-up each 100 / SLOW – FAST PACE
-8x50 swim / alternate 50 FAST, 50 SLOW
-100 cool-down / EASY

#2) -200 swim, 200 pull / WARM-UP, EASY
-20x25 swim / MODERATE PACE
-500 swim-pull / MODERATE PACE
-20x25 swim-free / FAST PACE
-500 swim-pull / FAST PACE
-100 cool-down / EASY

3000 YARD WORKOUTS
#1) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-400, 300, 200, 100 swim / build-up SLOW to FAST
-8x50 kick
-6x100 swim-free / FAST PACE
-6x50 swim / FAST PACE
-100 cool-down / EASY

#2) -300 swim / WARM-UP, EASY
-6x200 swim/pull / alternate 200 swim, 200 pull / MODERATE PACE
-6x150 swim/kick / alternate 150 swim, 150 kick / MODERATE PACE
-6x100 swim / FAST PACE
-100 cool-down / EASY

4000 YARD WORKOUTS
#1 (National Events)
-1650 swim-free / 200 EASY, 850 MODERATE, 600 FAST
-200 back, 200 breast, 200 fly - swim / MODERATE PACE
-100 fly, 100 breast, 100 back, 100 free – kick / FAST PACE
-400 swim-IM / MODERATE PACE
-500 swim-free / FAST
-200 swim-IM / FAST
-50 swim-free / FAST
-200 cool-down / EASY

#2) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-16x50 swim / FAST PACE
-12x50 pull / FAST PACE
-8x50 kick / FAST PACE
-2x200 swim-IM / #1 MODERATE, #2 FAST
-5x100 swim-free / MODERATE
-16x25 kick / FAST
-8x25 swim / FAST
-100 cool-down / EASY

5000 YARD WORKOUTS
#1) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-6x150 swim / alternate 150 free and 150 no-free / MODERATE PACE
-10x25 swim-fly / FAST PACE
-10x25 kick-fly / FAST PACE
-10x25 swim-back / FAST PACE
-10x25 kick-back / FAST PACE
-10x25 swim-breast / FAST PACE
-10x25 kick-breast / FAST PACE
-4x200 pull-free / MODERATE PACE
-8x50 swim / MODERATE PACE
-6x50 swim / MODERATE-FAST PACE
-4x50 swim / FAST PACE
-2x100 swim / timed – SPRINT
-100 cool-down / EASY

#2) -200 swim, 200 kick, 200 pull / WARM-UP, EASY
-3(4x100 swim-free) / SET #1 SLOW, #2 MODERATE, #3 FAST
-600 pull-free / MODERATE TO FAST PACE
-10x50 kick / MODERATE PACE
-6x150 swim/kick / 50 swim, 50 kick, 50 swim / FAST PACE
-16x50 swim-free / break at half, FAST
-12x25 swim / FAST
-100 cool-down / EASY

THE "TOTAL BODY WORKOUT"

2007-05-10T21:41:00.001-07:00

THE "TOTAL BODY WORKOUT":

-200 SWIM / 100 KICK / 200 PULL: WARM-UP / EASY-CHOICE
-12 x 50's Alternating 25 kick / 25 swim, then 25 swim / 25 kick (Choice
.........swims) / 10-20 sec rest
-800 Pull / Free (the only set of the workout without a kick!) /
........MODERATE PACE
-8x100's / Swim-Free-FAST pace. Each 100 is started with 1 min of
........vertical kicking, this is your rest interval. Example - 1 min vertical
........kick, 100 free, 1 min vertical kick, 100 free, and so on.
-600 Swim / Choice (every 3rd length is KICK ONLY FAST).
-16 x 25's Alternating Swim and Kick (no board) / Choice (moderate-
........fast pace). 10-20 sec rest
-200 COOL DOWN / EASY
3900 TOTAL YARDS!

*Modify the set numbers a little if time is a factor. As always, stretch before and after every swimming workout....especially this one since it has sooooo much kicking!

Out of Town May 11-13, 2007

2007-05-10T21:30:00.000-07:00

Thanksgiving Workout

2006-11-22T13:27:00.000-08:00

I will be out of town during the Thanksgiving holiday, so here's a little something to help work off that turkey and pumpkin pie:

(Note: this workout is designed to take 1-2 hours to complete)

-Warmup: 200 swim / 100 kick / 200 pull
-500 free/pull - moderate pace
-5x100 free / fast interval time
-400 IM/choice (either broken or straight swim / moderate pace)
-4x100 IM or choice / fast interval time
-300 free / pull - moderate pace
-3x100 free / fast interval time (5 seconds faster than previous set)
-200 IM/choice - straight swim
-2x100 IM-choice / fast interval (5 seconds faster than previous set)
-400 kick/choice
-10x50 free-pull / moderate to fast interval time
-10x25 choice-swim / fast - rest 10-15 sec between
-100-200 cool down

Happy Thanksgiving everyone, see you on Monday!

Workouts during my vacation

2006-09-26T09:49:00.000-07:00

Hi everyone,

During my vacation, both the YMCA and Carpinteria pools will still be having workouts at the regular times, so keep swimming and I'll see you when I get back on Monday, October 23.

You are welcome to use the workouts listed below, or come up with your own. If you make up a workout, I would definitely like to see it, so please feel free to post it on the Blog. I am always interested in getting new ideas and perspectives for workouts, so that we can keep it fresh. Let me know your favorite sets!

So here we go with the workouts. There are 3 groups designated by the base pace your lane typically does 50's. Each group has 5 workouts, but feel free to try any of the workouts if you would like to increase or decrease the intensity of your workout. I've added a little something new to the workouts, in that along with the interval times, the amount of effort to be put into the set is also listed (LOW, MEDIUM and HIGH). What this means is, even if a set has an assigned interval time that is easy for you to hit, but the level of effort is listed as high, then make sure to work the set (and enjoy lots of rest!). In sets with no intervals, the rest should be 10-30 seconds, and rests between the sets should be no longer than 2 minutes. All workouts should take between 1 hour and 1.5 hours to complete. The groups are as follows: (Group 1) .45 seconds and under base pace; (Group 2) 50-1:00 base pace; (Group 3) 1:05 and over base pace. Please feel free to adjust the time intervals or sets accordingly, but keep the level of effort high while I'm gone so that we're all ready to jump into the Winter season when I return =)

BASE PACE 1:05 AND GREATER (GROUP 3)
Workout #1
-100 swim / 100 kick / 100 swim - choice - WARM-UP (LOW)
-300 swim/free build-up (LOW TO HIGH)
-6x50 swim/choice / 1:20-1:30 interval (MEDIUM)
-200 swim/free build-up (LOW TO HIGH)
-4x50 swim/choice / 1:20-1:30 interval (MEDIUM)
-100 swim/free build-up (LOW TO HIGH)
-2x50 swim/choice / 1:20-1:30 interval (MEDIUM)
-100 swim/free SPRINT (HIGH)
-50-200 COOL DOWN (LOW)
1600 total yards

Workout #2
-300 swim/choice - WARM-UP (LOW)
-6x50 swim/ alternate 50 drill and 50 choice 10-20 sec rest between (MEDIUM)
-4x100 swim/free alternate 100 (HIGH) and 100 (LOW) 20 sec rest between
-5x50 kick/choice (MEDIUM) rest 10-20 sec between
-2(5x50) swim/free / 1:10-1:20 interval (CHALLENGE SET - VERY HIGH)
-8x25 swim/choice / rest 10-15 sec between (MEDIUM)
-50-200 COOL DOWN (LOW)
1950 total yards

Workout #3
-200 swim / 200 kick - WARM-UP (LOW)
-10x50 swim/free / start at 1:05 for 2, add 5 sec to the interval for each 2 (HIGH)
-200 kick/choice (HIGH)
-4x100 swim/choice / rest 20-30 sec between (MEDIUM)
-6x25 kick/choice / rest 10-20 sec between (HIGH)
-50-200 COOL DOWN (LOW)
1650 total yards

Workout #4
-300 swim/choice WARM-UP (LOW)
-5x100 swim/free / 1:30 interval (LOW)
-4x100 swim/free / 1:20 interval (MEDIUM)
-3x100 swim/free / 1:10 interval (HIGH)
-8x25 kick/choice / rest 10-20 sec between (MEDIUM)
-8x25 swim/choice / rest 10-20 sec between (HIGH)
-50-200 COOL DOWN (LOW)
1900 total yards

Workout #5
-100 swim/choice 100 kick/choice 100 swim/choice WARM-UP (LOW)
-8x50 swim/choice / rest 10-20 sec between (MEDIUM)
-6x100 swim/free / 1:20 interval (HIGH)
-8x25 swim/choice / rest 10-20 sec between (HIGH)
-400 swim/free build-up (LOW-HIGH)
-50-200 COOL DOWN (LOW)
1900 total yards

BASE PACE .50-1:00 (GROUP 2)
Workout #1
-200 swim/choice, 100 kick/choice, 200 swim/choice WARM-UP (LOW)
-50,100,150,200,200,150,100,50 swim/free (up the ladder (LOW), down the ladder (HIGH)
-4x150 swim-kick/choice (50 swim, 50 kick, 50 swim) 15-30 sec rest between (MEDIUM)
-4x100 swim/free-IM or choice (odd 100's free, even 100's IM/choice) 15-30 sec rest (HIGH)
-8x50 swim/free (first 4 on the 50, 2nd 4 on the 1:00) (HIGH)
-50-200 COOL DOWN (LOW)
2900 total yards

Workout #2
-300 swim/choice WARM-UP (LOW)
-2x500 swim/free Build-up / rest 1:00 between (LOW-HIGH)
-3x200 swim/free / 3:45 interval (HIGH)
-4x100 swim-kick/choice / rest 10-20 sec between (MEDIUM)
-3x150 swim/free / 2:40 interval (HIGH)
-50-200 COOL DOWN (LOW)
2750 total yards

Workout #3
-100 swim, 100 kick, 100 swim/choic WARM-UP (LOW)
-6x50 swim/drill (25 drill, 25 free) - drill is 1-arm or fingertip drag or catch-up / rest 10 (LOW) -6x100 swim/choice / 2:10 interval (MEDIUM)
-3(4x50) swim/free / .50 interval (CHALLENGE SET - VERY HIGH)
-2(3x100) swim/choice-IM / 2:00 interval (HIGH)
-50-200 COOL DOWN (LOW)
2400 total yards

Workout #4
-300 swim/choice WARM-UP (LOW)
-50x50 swim/choice-free (1-24 choice (LOW), 1:05 interval / 25-50 free (HIGH), .55 interval
-300 kick/choice (MEDIUM)
-50-200 COOL DOWN (LOW)
3100 total yards

Workout #5
-200 swim, 100 kick/choice WARM-UP (LOW)
-8x50 swim/free / 1:00 interval (MEDIUM)
-6x100 swim/free / 2:00 interval (HIGH)
-8x50 swim/free / .55 interval (HIGH)
-6x100 swim/free / 1:50 interval (HIGH)
-8x50 swim/choice / 1:05 interval (HIGH)
-50-200 COOL DOWN (LOW)
2700 total yards

BASE PACE .45 AND UNDER (GROUP 1)
Workout #1
-200 swim, 100 kick, 200 swim WARM-UP (LOW)
-8x50 swim (alternate 50 free, 50 choice) / 1:00 interval (MEDIUM)
-3(5x100) swim/free-IM (odd 100 free / 1:30 interval & even 100 IM / 1:45 interval (HIGH)
-8x50 swim/free - (1-4 .40 interval, 5-8 .45 interval - NON-STOP (HIGH)
-10x25 swim/choice / 10-15 sec rest between (HIGH)
-50-200 COOL DOWN (LOW)
3050 total yards

Workout #2
-300 swim/choice WARM-UP (LOW)
-100,200,300,400,500 swim/free Build-up for each (LOW-HIGH)
-4x100 swim-kick/choice (alternate 100 swim, 100 kick) 10-20 sec rest between (MEDIUM)
-2(6x50) swim/free / .40 interval with 2:00 break between sets (HIGH)
-50-200 COOL DOWN (LOW)
2800 total yards

Workout #3
-200 swim/choice, 100 kick/choice, 200 swim/choice WARM-UP (LOW)
-12x50 swim/free (1-4 on the 1:00, 5-8 on the .50, 9-12 on the .40) (HIGH)
-10x100 swim/free / 1:20 interval (CHALLENGE SET - VERY HIGH)
-200 swim/choice / recovery swim (LOW)
-300 kick/choice (MEDIUM)
-10x50 swim/IM (100 IM order) / .55 interval (HIGH)
-50-200 COOL DOWN (LOW)
3100 total yards

Workout #4
-200 swim, 100 kick/choice WARM-UP (LOW)
-10x50 swim/drill (50 swim, 50 dril - 1-arm or fingertip drag or catch-up) rest 15 (MEDIUM)
-6x150 swim/ (alternate 150 free, 150 IM without free) / 2:30 interval (HIGH)
-2x400 swim/free / 6:00 interval (HIGH)
-3x200 swim-kick/choice (200 swim, 200 kick, 200 swim) / rest 20 sec between (MEDIUM)
-2(5x100) swim/free (1-1:15, 2-1:25, 3-1:35, 4-1:45, 5-1:55) / rest 2:00 between sets (HIGH)
-50-200 COOL DOWN (LOW)
4100 total yards

Workout #5
-300 swim/choice WARM-UP (LOW)
-20x50 swim/choice / .50 sec interval (MEDIUM)
-400 swim/IM (MEDIUM)
-300 swim/free Build-up (LOW-HIGH)
-200 swim/IM (HIGH)
-100 swim/free (HIGH-TIMED!)
-12x50 swim/choice (.35-.45-.55 4 times through) (HIGH)
-6x50 kick/choice / 10-20 sec rest between (MEDIUM)
-50-200 COOL DOWN (LOW)
3100 total yards

Workouts for 8/4-5/06

2006-08-04T11:07:00.000-07:00

HAPPY FIESTA WEEKEND EVERYONE! See ya'll on Sunday or Monday =)

Friday (1.5 hour workout)
-200 swim / 200 kick / 200 pull WARM-UP
-500 swim/free (build-up) -1 min rest
-400 swim IM or choice - 1 min rest
-300 kick/choice - 30 sec rest
-200 swim/free/FAST - 30 sec rest
-100 swim/IM or choice FAST - 30 sec rest
-50 swim/easy
-6x100 swim/free (set a FAST interval)
-4x100 swim/IM or choice (set a FAST interval)
-5x50 kick/choice - 10-20 sec between
-100 cool down

Saturday (1 hour workout)
-300 Warm-up
-8x50 swim/free (MODERATE interval)
-6x100 swim/IM or choice (FAST interval)
-250 kick/choice (MODERATE SPEED)
-500 swim/free build-up
-6x50 swim/choice SPRINT (FAST interval)
-100 cool down

Workouts for June 12 & 14

2006-06-11T09:35:00.000-07:00

MONDAY:
-300 Warm-up
-REPEAT THIS SET 2x:
.....-4x100's Free - Set FAST Interval
.....-3x00's Backstroke - Set Interval time
.....-2x100's Breastroke - Set Interval time
.....-1x100 Butterfly
-300 Kick / Choice
-3x200's (alternate free and choice/IM) - High Effort swims, rest 20-40 sec between each.
-100 cool down

WEDNESDAY:
-200 swim, 200 kick, 200 swim - WARM-UP
-10x100's swim/free (set difficult interval time)
-8x100's swim or pull/choice (set moderately difficult interval time)
-6x100's swim or kick/choice (set difficult interval time)
-4x100's swim IM / set modertately difficult interval time)
-2x100's swim / choice SPRINT SPRINT SPRINT.
-100+ cool-down.

Do as much of the workouts as you can. They are based on 1-1.5 hours swimming. See ya'll on Friday or Saturday!!

Workouts for March 27-31

2006-03-24T14:10:00.000-08:00

In April we are going to start focusing more on speed, as we prepare many of you for upcoming triathlons and swim competitions. However, for this last week, we are going to finish our conditioning phase with one last push! Hang on tight, these workouts are going to be challenging =)

The workouts are categorized by total distance. Typically, the faster swimmers will do more yardage, so expect the longer workouts to have faster sets. Feel free to adjust the sets and intervals as necessary, but push yourself this week!

1000-2000 Yards

Workout #1:
-100 swim /100 kick /100 swim - WARM-UP
-400 free swim / Build-up
-3x100 free swim / (set a FAST interval time)
-200 free swim / Build-up
-4x50 free swim / (set a FAST interval time)
-100 free swim / Build-up
-8x25 choice swim / (rest 10-20 sec between)
-8x25 choice kick / (rest 10-20 sec between)
50-100 Cool down EASY

Workout #2:
-100 choice swim / 200 kick - WARM-UP
-8x50 swim / (alternating 50 free and 50 non-free / rest 10-30 sec between)
-3x150 free / (swim all FAST, but rest 30-1:00 between each)
-6x50 choice kick / (rest 10-30 sec between)
-10x25 choice swim FAST / (rest 10-20 sec between)

Workout #3
-100 swim /100 kick / 100 swim WARM-UP
-400 choice kick (maintain moderate pace throughout)
-500 free swim (maintain moderate pace throughout...minimize stops)
-10x50 swim choice / (ALL OUT SPRINT!) rest 10-40 sec between each
-100 cool down

2000-3000 Yards

Workout #1:
-200 swim-100 kick-200 swim / WARM-UP EASY
-600 swim / build-up
-5x100 free swim / (set a FAST interval time)
-4x100 IM/choice swim / (set a FAST interval time)
-400 swim / build-up
-200 IM/choice swim / FAST
-100 cool down

Workout #2:
-300 warm-up choice swim / EASY
-8x50 choice swim / EASY pace (rest 10-20 sec between)
-5x150 swim free / (set a FAST interval time)
-6x100 swim - alternate 100 free, 100 choice / (set a FAST interval time)
-300 free swim - RACE PACE!
-250 choice kick / (moderate pace)
-100-200 cool down

Workout#3:
-300 warm-up choice swim / EASY
-6x100 alternating 100 swim-100 kick / (moderate pace, 10-30 sec rest between)
-24x50 swim free / (set a FAST interval time...1 min break every 6)
-10x25 kick choice / FAST (rest 10-20 sec between each)
-2x200 swim choice / moderate pace (rest 20 sec between each)
-2x100 swim choice / FAST FAST FAST pace (rest 20-40 sec between each)
-100-200 cool down

3000-5000 Yards

Workout#1:
-200 swim-100 kick-100 swim choice / WARM-UP EASY
-1000 swim / build-up
-8x100 swim free / (set a FAST interval time)
-6x100 swim IM / (set a FAST interval time)
-200 choice kick / moderate pace
-2x200 swim free / (alternate 50 FAST, 50 EASY - rest 20 sec between each)
-12x50 swim-kick / (set a moderate interval time)
-100-200 cool down

Workout#2:
-400 warm-up choice swim / EASY
-10x50 choice swim / (set an EASY interval time)
-7x150 swim free / (set a FAST interval time)
-8x100 swim / (alternate 100 free-100 choice, set a FAST interval time)
-20x25 choice kick / (rest 5-10 sec between each)
-2x300 swim / #1 build-up to sprint, #2 build-down / rest 30 sec between each
-8x50 swim choice / set a moderate interval
-100-200 cool down

Workout#3:
-500 warm-up choice swim / EASY
-8x100 swim-kick choice / (set a moderate interval)
-30x50 free swim / (set a BLAZING FAST interval...break every 5 for 1 min)
-5x150 100 swim-50 kick choice / set a moderate interval time
-4x200 IM swim / #1-#3 moderate pace, #2-#4 FAST (rest 30 sec between)
-200 swim choice / EASY
-500 swim choice / RACE PACE!
-100-200 cool down

Workouts: Wednesday, February 22

2006-02-17T23:09:00.000-08:00

I'll be out of town on Wednesday, but here's a few workouts to keep you busy while I'm gone. The workouts have varying amounts of yardage, but similar intensities, so take your pick. Here's a challenge for the Santa Barbara group to do the 4k workout...may have to step it up a bit =)

2000 yard workout:
300 warm-up / choice swim (easy)
6 x 50 (alternating 50 free and 50 non-free / 10-20 sec rest between)
400 pull build-up
6 x 50 kick/choice (50 fast, 50 easy / 10-20 sec rest between)
4 x 100 swim/free (set a fast interval)
8 x 25 swim/choice FAST (10-20 sec rest between)
100 cool down

3000 yard workout:
200 swim, 100 kick, 100 swim / choice-easy (warm-up)
4 x 100 / (100 drill, 100 build-up, 100 drill, 100 fast) / 20 sec rest between
200 kick choice
10 x 50 swim (#1-5 free -fast interval time / #6-10 non-free, moderate interval time)
500 pull
400 free / moderate
300 IM/Choice
200 free / fast
100 cool down

4000 yard workout:
300 warm-up / choice swim - easy
8 x 50 (50 free, 50 non-free) set a moderate interval
4 x 250 free/30 sec rest between (#1 buildup, #2 build-down, #3-4 ALL FAST, #4 easy)
300 kick / choice
9 x 100 swim / (1-3 forward IM; 4-6 backwards IM; 7-9 all free) set moderate interval
4 x 150 swim/free (set FAST interval time)
16 x 25 swim/choice (10 - 20 sec rest between)
100 cool down

Workout: Monday, February 6

2006-02-06T09:36:00.000-08:00

I will not be able to make the Carpinteria workout tonight, but should be back in time to make it to the YMCA. If not, here's tonight's workout...an easy one!

300 Choice Warm-up
8x75 (75 kick, 75 swim / choice / 10-20 sec rest between)
500 swim/pull
4x200 (200 IM, 200 free / rest 20-40 sec between)
7x100 swim/free (set a moderate interval)
8x50 swim/free (set a fast interval)
100 cool down

3500 total yards

Workout: Monday, December 12

2005-12-09T13:21:00.000-08:00

I'll be out of town on Monday, December 12.

-WARM-UP: 200 swim/200 kick/200 pull
-EASY SET: 8x75 (alternate 75 free & 75 choice) 10-20 sec rest between
-MODERATE SET: 6x100 (50 swim, 50 kick) 10-30 sec rest between
-HARD SET: 5x150 (free, FAST - set interval)
-SUPER HARD SET: 4x200 (alternate free and IM or choice, set a FAST interval)
-FEEL THE BURN SET: 16x50 (3 fast, 1 easy...for example, fast lane does 3 on the 35, 1 on the minute...adjust according to your fastest 50 interval pace)
-COOL DOWN: 100-200

See you on Wednesday!

Vic

Workout for Sept 23/24

2005-09-22T09:48:00.000-07:00

I'll be out of town for Friday (Carpinteria) and Saturday (YMCA) workouts (September 23-24).
Here's a workout to keep you busy. (NOTE: If you're doing the Carpinteria Triathlon on Sunday, do about half of the workout, with one fast set only- I'll be there on Sunday).

-100 swim, 100 kick, 100 swim (choice warm-up)
-8x50 swim-choice/ easy interval time
-6x100 swim-choice / moderate interval time
-4x150 swim-choice / fast interval time
-2x200 swim-choice / SPRINT / rest 1-2 min between each.
-300 kick-choice
-20x25 swim-choice / alternate 25 fast, 25 easy
-100 cool down

September 9-12 Workouts

2005-09-07T09:45:00.000-07:00

I will be out of town from Friday, September 9 through Monday, September 12. Here's a couple workouts to try in my absence:

Workout #1:
-300 Warm-up (choice swim - EASY)
-Ladder by 25's up to 150 (25,50,75,100,125,150) rest 20-30 sec between - free/build-up
-Ladder (down) by 25's from 150-25 / rest 20-30 sec between - choice/build-up
-500 free/pull
-6x50 choice/kick, rest 10-20 sec between each
-4x100 choice, set a FAST interval
-4x75 choice, set a FAST interval
-4x50 choice, set a FAST interval
-6x25 choice, rest 10-20 sec between, MODERATE (breath control set)
-100-200 cool down

Workout #2:
-200 swim/200 kick/200 pull
-4x200 free-swim / set an EASY interval pace
-500 free - FAST
-2x400 free-pull / swim the 2nd faster than the 1st, rest 30-1:00 between
-400 free - EASY - long relaxed strokes, full extension
-6x50 choice/kick / rest 10-20 sec between
-300 free - FAST
-100-200 cool down

See ya'll on Wednesday!

Workouts for August 26-27

2005-08-24T10:34:00.000-07:00

Here are a few workouts to jump into for Friday and Saturday (August 26-27). See ya'll on Monday!

Workout #1 / Drill Sets
-Warm-up / 200 swim, 100 kick, 200 swim
-Drill Set #1: 8x25's / do 3 freestyle strokes, and then pause the arm stroke and do 10 side kicks (repeat this for the entire set) / 15 sec rest
-8x50's Freestyle / Moderate pace / 10-20 sec rest between.
-Drill Set #2: 5x100's Freestyle / Moderate pace / 15-30 sec rest between / Catch-up stroke in the front, and brush against your leg at the back of the stroke (full reach in front, and pull all the way through to the finish of the underwater portion). Build-up the effort through this set.
-6x150 Freestyle / 1-2 easy, 3-4 moderate, 5-6 fast / rest 15-45 sec between
-300 kick - choice
-2(5x50's) Freestyle / set a difficult interval time.
100-200 cool down
3300 total yards

Workout #2 / Difficult / 1.5 hour workout (adust the workout to at least do a portion of each set)
-Warm-up / 200 swim, 100 kick, 200 pull
-20x50's swim-free (break after 10), set a moderate interval pace
-10x50's swim-free (break after 5), set a fast interval pace
-5x50's swim-free, sprint pace / 20-30 sec rest between
-300 kick - choice
-6x100's IM / set a moderate interval pace
-3x200's free-IM-free / fast pace / rest 20-30 sec between each
-100-200 cool down.
3750 total yards

Workout #3 / Moderate
-500 Warm-up (200 swim / 100 kick / 200 pull)
-2x600 Swim / Free (every 4th length is SPRINT) Rest 1 min between
-500 Swim / IM (you can either do 5x100 IM's non-stop, or an entire 500 IM...give it a try!)
-2x400 Swim / Free (#1 is build-up, #2 is build-down) Rest 1 min between
-200 swim / with fins (this set is to warm your legs up for a sprint set using fins)
-16x50 odd# are swim / even# kick WITH FINS. These are fast and set a fast interval time
100-200 cool down
4000 yards (*Feel free to adjust the total yardage by reducing the set numbers)

Workout for Monday, June 20

2005-06-15T15:53:00.000-07:00

MONDAY
-300 warm-up choice (EASY)
-6x50 swim/choice (set an easy interval time)
-6x50 kick/choice (10-20 sec rest between)
-8x50 swim/choice (set a moderate interval time)
-6x50 kick/choice (10-20 sec rest between)
-10x50 swim/choice (set a fast interval time)
-6x50 kick/choice (10-20 sec rest between)
-10x50 swim/free (set a fast interval time)
-100-300 cool down.

Workout for Friday, June 17

2005-06-15T15:52:00.000-07:00

FRIDAY
-200 swim / 100 kick / 200 pull - Warm-up (EASY)
-6x100 swim (alternate 100 free and 100 backwards IM or choice). Set an easy/moderate interval time
-(4-6) x 150 swim/free - set a moderate/hard interval time
-300 choice kick
-(3-5) x 200 swim/free - set a hard interval time
-200 choice kick
-(8-16) x 50 swim/choice - set a hard interval time (break at half)
-100-300 cool down