2024-02-29 Leap day Swim Workout

Happy Leap Day 2024 Everyone.

Today, I saw some people I have not seen in six months.  They raved about how I looked and asked how I lost weight.  Those conversations and praise are public reminders and positive reinforcements that I’m on the right track.  Relish those small-wins.  Those moments will help balance out the negative moments when you feel that you are stuck and plateaued.

One rule I work on following is not complaining and focus on what I can control.  I can control if I eat or not eat that ice cream that everyone ate last night.  I cannot control that they chose to eat ice cream.  Another example:  I can control the volume of food I eat.  So, if I know I am going to voluntarily go to a restaurant where I will eat a large meal.  Then, I can control the size of my breakfast and lunch meal to stay within my eating budget.

Today’s swim workout

So, Today’s workout is another High Intensity Workout.  The goal is to keep the heart rate above 125 with some portion of the workout in the 15o to 160 bpms range.

Dryland Pre-swim Drills

  • Warmup with a 60 seconds of jogging in place.
  • 4 sets of the following:
    • Hamstrings: Leg Curls with Weight 12 reps
    • Quads:  Lunges 12 reps for each leg
  • Followed by Core Workout:
    • Upper Abs:  15 crunches
    • Lower Abs: 12 knee ups
    • Side Abs:  12 side crunches (each side)
    • Back:  15 Reverse crunches on an exercise ball.
    • Final: 60 second plank
  • 1 minute of stretching.

At the pool Pre-Warmup

Stand up straight: Put arms out straight, Swing arms around in slow circles.  Starting with a tiny slow circle diameter, increasing until the arm swing circle slowly for larger and larger diameters.  Go forward for a bit, then go backward for a bit.

At the same time, Warmup legs by stepping side to side.  Then after arm swings, Lift knees to chest.

Pool Warmup

Goal:  Swim moderately easy, limber up the body. At the same time, I’m quickly ramping up intensity to meet the swim goal.

  • 150 Swim no flip turns
  • 150 Swim with flip turns
  • 100 Backstroke
  • 100 Breast stroke

Main Sets

Today’s goal:  As I mentioned, today’s goal is periods of moderate intensity followed by intense itensity.  So, I might speed up a portion of a set to keep that heart rate up.  My breathing will be every 2 strokes or 3 strokes depending on fast I’m going.

  • 500 Kickboard freestyle kick.
    Focus getting that heart rate.  Try to get moving.
  • 500 Pull Buoy with Paddles
    Do the following sets five times no rest in between:

    • 75 moderate pace Freestyle
    • 25 sprint pace Freestyle
  • 5 x 100 Freestyle sprints with 20 second rests.
    In this situation, I get my heart rate up really high in the 100 sprint, and then rest to let it drop to about 125 bpm.  For me, that’s about a 20 to 25 second rest period.
  • 500 Flipper Set
    Do the following twice.  Resting only enough between sets to allow the Apple Watch to catch yardage.  ~3 to 5 seconds.

    • 150 free style kick
    • 100 back dolphin kick


Goal: Moderate pace while also stretching out the muscles.

  • 250 Pull Buoy with Paddles. Try to breathe every 5 or every 7.
  • 250 Freestyle.  Breathe every 3 strokes.

After my swim,  I will stretch my arms and legs in the pool.  I’ll stand very wide legged.  Do some Yoga-esque warrior poses.  Arms Straight to sides.  Arms straight up.   I’ll interlock my fingers and stretch to the ceiling.  a little mountain pose here.  Then, bring my knee to chest.  Then some calf and achilles stretches using the pool wall.  Finally, some hip stretches.

There you have it today’s swim work out.  Until next time.

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