No mood to write today, but I’m trying to build my consistency. So, I’m brute forcing it. Not all posts are awesome. Sometimes, we just need to keep the streak alive. (probably sounds familiar).

By now, you will start to see some repetition. My dryland exercises are targeting the same muscle groups as last Wednesday. Last Wednesday was a slow recovery swim. Today was a recovery swim. I keep a routine, but vary some of the exercises in the routine just to prevent boredom. Frankly, it’s just easier to remember when I’m in the pool when I do the same types of sets with just a different theme for the day. I just need to remember the theme and then fill it in with the similar sets.

Really what I’m doing is reducing friction. I’ll have to talk about reducing friction in the future. So on to today’s swim workout.

Today’s swim workout

So, Today’s workout is what I call my swim recovery workout. I’m trying to swim slow, but still fit my 3000 yards in 60 minutes.

Dryland Pre-swim Drills

  • Warmup with a 60 seconds of jogging in place.
  • 4 sets of the following:
    • Biceps with weights 12 reps
    • Triceps: dips 12 reps
  • Followed by Core Workout:
    • Upper Abs:  15 crunches
    • Lower Abs: 12 legs ups
    • Side Abs:  12 side pulls
    • Side Planks: 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.

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

Main Sets

Today’s goal:  Slow and steady focus on long strides and minimizing breaths.  If I can not breathe every three strokes, I’m going to fast.  Heart rate goal is between 115 to 130 bpm.

  • 500 Kickboard freestyle kick
  • 500 Pull Buoy freestyle with Paddles
  • 500 Freestyle no tools
  • 500 Flipper Set


Goal:  Slow Stretching out the muscles.

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

During cool down, 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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