What it is...


The purpose of this blog is to provide access to swimming workouts for swimmers that are traveling or otherwise away from their respective groups or coaches, and do so in a format that is entertaining. Below you will find the daily workouts completed by the Swim Florida Masters group in Ft. Myers Florida. These workouts are free for anyone who chooses to use them. Some may find them challenging, others may find them easy, in either case I hope that all will enjoy. EE



Thursday, March 3, 2011

Thursday March 3

Warm up
400 swim, 400 pull, 200 kick

1x400 - 6:00
4x100 - 1:40
1x300 - 4:30
3x100 - 1:30
1x200 - 3:00
2x100 - 1:20
1x100 - EZ
1x100 - FAST for time

16x50 - 1:10 choice of stroke (work in some kick)

Swim down
=3800+ SCY

Wednesday, March 2, 2011

Wednesday March 2

Warm up
1000

20x50 - 1:00 (kick, drill, drill, swim)x5 one set of each stroke, set #5 choice

8x125 - 2:10 long IM (add an extra 25 to each stroke consecutively)

IM ladder - :20 rest between each distance:
50 fly, 100 back, 150 breast, 200 free
200 free, 150 breast, 100 back, 50 fly

4x75 - 1:30 kick

Swim down
=4600+ SCY

Tuesday, March 1, 2011

Tuesday March 1

Warm up
1000 (swim 1/2, pull 1/2)

Two rounds of:
8x50 - :50
4x100 - 1:30
2x200 - 2:50

8x75 - 1:30 kick/drill/swim

20x25 - :40 moderate, underwater, moderate, fast

Swim down
=4500+ SCY

Monday, February 28, 2011

Monday February 28

Monday can be rough...


Warm up
1000

12x100 - 4 on 1:40, 4 on 1:30, 4 on 1:20

16x50 - 1:00 (1 kick, 2 drill, 1 fast swim)x4 one set each stroke

8x25 - :30 fly
4x50 - 1:00 back
2x100 - 1:45 breast
1x200 - 3:00 free

20x25 - :40 "binary code" breathing 1 or 0 per 25

Swim down
=4300+ SCY

Sunday, February 27, 2011

Thursday February 24


Warm up
1000

Ten rounds of:
1x75 - 1:15
1x25 - :45 sprint

IM ladder - rest :20 between distances:
200 free, 150 breast, 100 back, 50 fly
50 fly, 100 back, 150 breast, 200 free

16x25 - :30 breathing pattern

Swim down
=3400 SCY