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  1. Monday 1/27/2020

    PM SCY Solo @ LRRC "Kickin' it"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 k/dr/UW/12.5 FAST/12.5 EZ w/ fins
    2x200 @ 2:40 D1-2 pull w/ SP

    2x
    4x50 @ 1:00 "Progressive Freestyle"
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:45 BK pull w/ SP
    3x100 @ 1:40 FR kick w/ BD
    200 @ 3:45 BK pull w/ SP

    8x25 @ :24 FL swim w/ 8 kicks off wall and 8 strokes max "in memoriam"

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  2. Monday Aerobic Motivation

    by , January 27th, 2020 at 12:02 PM (Middle Aged Distance)
    Today was kind of a "where am I at?" test in terms of my aerobic base after taking about 4 weeks off. It's not pretty, but it was a start and went better than I thought. I'll be using longer aerobic sets as the main set for the next couple weeks to try and build my endurance back up. All said and done, this took about an hour today. Happy swimming!

    W/U (700):

    300 sw fr/bk/br x 25
    100 long glide br
    4x75 @ 1:30 dr/sw/bu

    Main (1200):

    12x100 @ 1:25 swim - try to keep under 1:15

    100 easy

    Sprint (200):

    8x25 @ :30 - fast/easy, easy/fast, fast, easy x 2
    *I did all free but you can do first round fr and 2nd rd stroke

    Stroke/Drill (700):

    4X [ IMO by round
    25 pull w/ pads + buoy
    50 swim stroke
    50 kick stroke ]

    4x50 @ 1:00 w/ fins + pads
    swim free - 6 dolphins off each wall + 3 strokes before a breath. No breath in/out flags.

    100 easy

    Total: 3000
    Categories
    Swim Workouts