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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. Wednesday, 11/7/12

    by , November 8th, 2012 at 10:28 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (600)
    100 free - 100 back - 100 choice swim - 100 kick choice - 100 IM drill - 100 IM build swim

    Set #1 (1150)
    Pull 4 x 100/1:40 Smooth dps - full range of motion - work triceps
    - with buoy , freestyle paddles & snorkel, around 1:15

    12 x 25/40
    1,2 = 1st 12.5 fast
    3,4 = 2nd 12.5 fast
    5 - 8 = 25 fast
    9-12 = smooth

    6 x 75/1:20 like above but breath on 3
    - buoy only, around 1:00-1:02

    Set #2: Kick with fins (800)
    2 times through, 1st time with board & snorkel, 2nd time on back
    1 x 150/2:30 make interval - 1st time 2:15, 2nd time 2:07
    3 x 50/1:00 " - 1st round 40's, 2nd round 38's
    4 x 25/30 fast - 16-17 on all

    Warm down (500)
    1 - 2 x 100/1:45 smooth build - 1 free, 1 back
    4 x 50/1:00 (25 drill - 25 swim) - 3 free, 1 back
    4 x 25/30 what ever you want to do - did back cup drill on about 10 sr

    Total: 3050 yards
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