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A comfort swimmer's guide to easy swimming

A little background info about me. In my younger days I was a runner but quit while in my mid 30's when it was no longer fun. I began swimming in 2000 to lose a few pounds and get in shape. I did not participate in age group or high school swimming and prior to taking up swimming as a 48 year old the only previous swimming experience I had was from Red Cross lessons and Boy Scouts.

  1. Easing into HIT

    by , February 4th, 2013 at 06:50 PM (A comfort swimmer's guide to easy swimming)
    As my shoulder becomes stronger and I am able to swim pain free I have been gradually adding some sprint work into my workouts. Today, for the first time, I chose one of Leslie's HIT workouts and did a modified version, mostly shortened the total workout to fit the time I have available to swim. It went well but I am definitely in need of more speed work. My "fast" swims, especially backstroke, were a bit off what I should be doing.

    Warm up (900)
    500 choice - swam as 125 free/125/back/150 free kick/100 back kick
    1 x 100 scull :20 SR
    50 EZ
    8 x 25 shooters w/fins @ :45 - alternated dolphin on back with face down dolphin kicking
    50 EZ

    Main Set (1900)
    8 x 50/1:15 kick - 1-4 w/board & snorkel, 5-8 on back, all between 55-58
    1 x 100/2:00 negative split - free, went 1:15
    1 x 200/4:00 DPS free w/paddles - w/freestyler paddles, 14-15 SPL

    6 x 50/1:15 kick - 1-3 w/board & snorkel, 4-6 on back, all between 55-58
    1 x 50/1:30 fast @ 100 pace - back, went :38 (more like 200 pace on this one)
    1 x 100/2:00 negative split - back, went 1:23
    1 x 200/4:00 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL

    4 x 50/1:15 kick - 1-2 w/board & snorkel, 3-4 on back all between 55-58
    2 x 25/1:00 AFAP - fly, went 17
    1 x 100/2:00 negative split - free, went 1:14
    1 x 200 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL

    Warm down
    100 EZ

    Total: 2900 yards
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