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Middle Aged Distance

  1. Long Recovery Warm-up + Main Kick Set

    by , January 30th, 2020 at 11:44 AM (Middle Aged Distance)
    I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

    W/U (1000):

    1000 mix - choice

    Main - Kick Set Ladder (1600):

    25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

    *For the ladder up (25 -> 200) - freestyle kick w/ fins
    *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

    Intervals:
    25 -> 100 & 100 -> 25 - 10 seconds rest
    125 -> 200 ->125 - 20 seconds rest

    25 f
    25 f / 25 e
    50 f / 25 e
    50 f / 50 e
    75 f / 50 e
    75 f / 75 e
    100 f / 75 e
    100 f / 100 e
    100 e / 75 f
    75 e / 75 f
    75 e / 50 f
    50 e / 50 f
    50 e / 25 f
    25 e / 25 f
    25 e

    400 easy swim warm down

    Total: 3000
    Categories
    Swim Workouts