Swim

A few years ago, my buddy Andy, captain of the Army Swim Team way back in 1994-5, asked me if I'd archived my swimming workouts on this blog.  I realized that I hadn't and that this was an obvious mistake.  One of the principle things you want to do as a blogger is increase the number of ways you archive your posts, so that you can continue to generate hits from your previous work.

Friends, I am not out there trying to kill myself.  Most of these workouts are archived as part of a triathlete training regime, intended to prepare me to swim an open water mile at the start of an Olympic distance triathlon.  These days I'm mostly training to stay fit, but I still occasionally set goals, usually either for the open water mile or the 500 Free.  The older workouts (the "tri training logs") tend to have more long, aerobic-paced sets; the newer ones--at the bottom of the page--are generally done at a faster pace with a bit more rest.

Most of these workouts are between 2000 and 3000 yards, using a Cruise Interval of 1:15 per 100.  A few get out to about 4000, but I rarely go further than that.

Swim Across the Sound

Swim Across the Sound 2024

Thank You! Final Thoughts on the Swim Across the Sound (2022)

Swim Across the Sound: Swim Week (2022)

Swim Across the Sound Update: Less Than One Month To Go! (2022)

Swim Across the Sound: An Eventful Day (2022)

Swim Across the Sound (Update 2): Aerobic Threshold Mystery! (2022)

Swim Across The Sound Update (2022)

Team RBG 2.0 & the Swim Across the Sound (2019)

Pics from the Swim Across the Sound (2019)

Swim Across the Sound 2018

Final Thoughts: 2017 Swim Across the Sound

Swim Across the Sound 2017

Race Report: Swim Across the Sound 2015

Swim Across the Sound (2015)

Offseason Triathlon Workouts
Offseason Swim Workouts: Getting Faster

Week #1
Week #2
Week #3
Week #4
Week #5 (Cruise Interval Week)
Week #6


Swim Workouts and Archived Workout Logs
Swim Practice Tonight (10/7/14)
Offseason Training Log: 10/6 to 10/12
Offseason Training Log: 10/27 - 11/2
Today's Swim Practice (11/8/14)

Tri Training Log: New Year's Week (2015)

Tri Training Log: 1/5 to 1/11

Tri Training Log: Jan. 12 to 18, 2015

Tri Training Log: 3/2 to 3/8
Tri Training Log: 3/16 to 3/22
Triathlon Training Log: 3/30 to 4/3
Tri Training Log: 4/4 to 4/12
Training Log: PLYOGA & Triathlon Training (7/6/15)
Going Longer (Swim Across the Sound)
Triathlon Training Log: 8/10 to 8/16
Triathlon Training Log: 8/17 - 8/23
Swimming Reality Check: It's Not All Bad
Tri Training Log: 9/7 - 9/13
Tri Training Log: 9/28 - 10/4
Veteran's Day Workout
Training Log: Dec. 28th to Jan. 3rd
Training Log: 1/4 to 1/10
Training Log: 1/11 to 1/17
Training Log: 1/18 to 1/24
Training Log: 2/1 to 2/7
Training Log: 2/8 - 2/14
Training Log: 2/29 - 3/6
Training Log: 3/7 to 3/13
Saturday Workout Notes (with weights; 3/19/16)
Training Log: 4/4 to 4/10
Saturday Workout Update (with weights; 7/23/16)
Workout Journal: August 8, 2016
Workout Journal: On the Value of Goals
Odds & Ends: Last Day Before Vacation
Workout Journal: Coming Back Into Form
Swim / Triathlon Training: Building Emotional Resilience
Yesterday's Workout (or "How to Swim Stupid") [4,150 yards]
Swim Workout: Impromptu Racing (50s!)
Friday Mad Science: Putting Ourselves Back Together
Weekend Swimming Workouts: Jan. 14 & 15, 2017
Swim Workout: Jan 17, 2017
3 Short Swimming Workouts
3800 Yard Swimming Workout
More Swimming (3000 yards)
Aerobic Swimming Workout
Swimming Stupid
Swim After Skiing
4-Star Swimming Workout
Swimming: 3700 yards, traditional format
Long Open Water Swim
4600 Yards & a Bit of Swimming Philosophy
3200 Yards Mid-Tempo Swimming
Swimming: Dieting Sucks, But... (5000 yard workout)
4000 Yards Swimming + Weight Room Work
Workout Notes: 3700 Yards Swim & Chest / Shoulder Lift
3800 Aerobic Pace
4600 yards, & I Feel Better.
Swimming: 5000 yard key workout
Swimming: 5300 yards & I adapted it for the track
Swimming: 3200 Yards of Ugly (and a Skiing Story)
Swimming: New Year's 5000
Weights, Swimming, & Recovery
4500 Yards Swimming (+ Basic Body Fat Analysis)
Short Swimming Story
Some Thoughts on Getting Older as an Adult Athlete
New Year's Week Swim / Weights Workout Notes (2020)
Swim: 2 Longer Workouts (4000 & 3800 yards)
Swimming: 1 Week (10K Yards)
Back in the Pool (2900 yards)

Two Workouts: Spin + Swim

Thursday Swim + Weight Workout

My 2025 Training Journal + Lessons Learned from Triathlon & Swim Training