New Pool, Old Bay

in Swim workout

It’s a beautiful day out there!


Yesterday was Swim + Yoga day.  I did a really fun and challenging swim workout that was created by Coach Marni.  I wanted to share it because it made my time in the pool absolutely fly by!  Here it is:

swim workout

I mentioned yesterday that this is “testing” week for me, so I recorded my times during the two test sets (the 500 yard swim and the 3 sets of 100).  The 100 yard sprints were so challenging!  My arms were super sore afterwards.


Oh and PS – here’s how I remember my swim workouts… I write it on a sheet of paper, and then I wet it a little bit in the pool and stick it to the edge of the pool above the water line.  It stays put, doesn’t get soggy, and I can check in as I swim laps.  Perfecto!  I’ve seen some people put them in Ziploc bags, so I used to do that, too, but then I realized that the step was pretty much unnecessary (unless you want to use the paper more than once, I guess!). 


Oh and remember that food rut that I mentioned yesterday? I’m back to the same old tricks.


Eggs, fruit, and toast.


However, I spiced things up with Old Bay.  Old Bay is my new thang.  It’s great on eggs and tofu!  And beans!  And in grilled cheese.  Basically, on everything.

IMG_8184 IMG_8188



Do you like following set workouts when you’re in the pool, on the elliptical, or on the treadmill?  I’m becoming a bigger and bigger fan!



  • Lindsay July 23, 2013, 12:27 pm

    When I first read the title, I thought it said “New Pool, Old Baby.” So, naturally, I thought you guys put in a pool now that Henry was “old” enough.

    Sigh. And it’s only Tuesday.

  • Janelle July 23, 2013, 12:34 pm

    Oh my gosh I LOVE Old Bay. It pretty much goes in everything in my house (I live in South Central PA, just north of Baltimore MD). You should try adding Old Bay to your cornbread quiche. I’ve done that a bunch of times and it always turns out so tasty!

  • Katie July 23, 2013, 12:35 pm

    Set workouts are definitely helpful! But sometimes it takes away from listening to my body. There’s a happy medium somewhere in there.

  • Sara July 23, 2013, 12:36 pm

    Yes! At least I try with swimming, absolutely. With swimming it is hard because I have trouble keeping track of my laps as you mentioned, but I was JUST think of a way to keep track. Maybe If you make a bracelet with those cheapo plastic beads and tie a not in the center of the bracelet so the beads do not naturally slide. Every-time you complete a lap you force the bead of the knot to the other side of the bracelet… I mean I bet writing it down would be better because you could do labs, time ect, BUT if you just wanted to try distance…. thoughts?

    • Caitlin July 23, 2013, 12:37 pm

      That’s a good idea. I’ve also heard of people moving pennies from one side of the edge to the other as they complete laps.

      • Victoria July 23, 2013, 3:50 pm

        Just use a watch/clock and know your pace. Pace=distance/time, so distance=pace*time.

        • Anna {Herbivore Triathlete} July 24, 2013, 7:53 pm

          I keep track by moving the lane marker things (do those have a name?) for each 100 yards that I do.

  • Emily July 23, 2013, 12:39 pm

    You could also put the paper on a kickboard and wet it so it stays on the board. Then, you don’t have to worry about bits of paper getting lost in the pool!

  • Kinsey July 23, 2013, 12:55 pm

    Pool workouts are the best! They make the time fly by. My favorite is threshold sets-you swim at as pace that is very challenging to hold for about 20 minutes, broken into 100 yard increments. For example, I would do 14 x 100s at 1:30 for the workout. It’s a killer!

  • Catherine @ A Two Storey Home July 23, 2013, 1:19 pm

    The paper on the side of the pool is a great idea! If I don’t plan a workout, especially on the Elliptical, I will not push myself very hard (which is fine sometimes, but if I’m really trying to get a good workout, I better plan something :))

  • Frank T July 23, 2013, 2:16 pm

    I have found swimming to be a great asset to me on my quest to become healthier and in better physical condition. I feel great after a good swim, but haven’t really had any structured pool workouts, so I was excited to read what you are doing. I’m going to give that one a try and see how well I do. Wish me luck! By the way, love the Old Bay too, almost as much as Frank’s Red Hot!

  • Miranda @ Miranda Runs July 23, 2013, 2:25 pm

    The most “swimming” I’ve done in years is doggy paddling around a pool 😉

  • Melissa July 23, 2013, 5:03 pm

    Looks like a tasty meal!

  • Kate @KateMovingForward July 23, 2013, 6:17 pm

    Yes! I’m definitely a plan of planning!! 😀

  • Kristi July 23, 2013, 7:40 pm

    I love Old Bay. I put it on my sweet potatoes when I make sweet potato fries.

  • Aja July 23, 2013, 7:55 pm

    Set workouts definitely help me with motivation, otherwise it’s just too easy for me to stop early when things start to get hard. Your food looks good. Loving the mini toast.

  • Emily @ Relishments July 24, 2013, 5:37 am

    Old Bay is awesome. I feel like I should’ve discovered it far earlier than I did. Thanks for the reminder to put it on as many things as possible!

  • Laura July 24, 2013, 8:27 am

    That sounds like an awesome workout! How fast were you able to do your sprints?

  • Alexandra July 24, 2013, 1:53 pm

    I like most of my workouts to be set workouts. It provides more motivation and keeps it interesting. But once a week/ every two weeks I need a “random workout” just to do whatever feels good 🙂

  • Coco July 24, 2013, 4:46 pm

    Baltimoreans love Old Bay 🙂

  • Anna {Herbivore Triathlete} July 24, 2013, 7:55 pm

    Yes, I typically have a workout plan for each of my workouts whether it be run, swim or bike. Helps me keep focused and balanced. I am loving reading your HIM training experience, one day maybe I will be brave enough to tri one!

  • Nikki July 25, 2013, 9:07 am

    Had to stop by and say THANK YOU for this swim workout! I printed it out a few days ago, but finally used it this morning and it is FANTASTIC! Great way to keep moving in the pool. Thanks a lot!

    • Caitlin July 25, 2013, 12:34 pm

      Coach marni rules!

  • CheekE July 25, 2013, 11:43 am

    I NEED set workouts in the pool! If not I can only do about 30min but with it the hour just flies by! Been doing more lake swimming this summer which is growing on me. Great for getting in distance and just swimming since the only alternative is to drown. 🙂

  • kristen @ livinlifeinlouie July 25, 2013, 1:50 pm

    I have found that I love following a workout. If I don’t I tend to do a few reps, or ten minutes on a machine, and say “ah. that was good” haha. I definitely need help pushing myself

  • Jill July 25, 2013, 9:26 pm

    It’s only a rut if you don’t want the food you have. You could always “mix” it up. Like 3 other bloggers show eggs/toast/fruit for breakfast…same food items…but all 3 can be totally different..
    – yours above
    – another with the eggs mixed with cheese and put between an English muffin with jam + butter
    – another with runny egg and toast with nut butter and fruit

    You can also get GF waffles, top quickly with yogurt , nut butter, fruit, etc etc. Looks good anyway

  • Kerry July 26, 2013, 2:00 am

    Hi Caitlin – how would this be different for pools that are set up in meters? Is there a difference? I’m a new (but decent) swimmer! Thanks!

    • Caitlin July 26, 2013, 6:25 am

      Meyers are longer so if you followed this format in a meter pool, you’d swim farther

  • Cate July 26, 2013, 7:32 pm

    I’ve been working on my swimming recently because I want to do a sprint triathlon. I’m actually doing my first sprint next weekend! When I go to the pool I usually just make something up.
    thanks for sharing the swim workout – it looks great! I’ll be trying it sometime after my tri!

  • Fiona July 26, 2013, 11:10 pm

    Old Bay! Haven’t had that in so long! Brings back memories 🙂

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