View RSS Feed

A comfort swimmer's guide to easy swimming

Tuesday, 9/21/10

Rate this Entry
by , September 21st, 2010 at 05:43 PM (369 Views)
SCM, with Carrie

Warm up
300 Swim back & free
200 IM Drill
4 x 50/1:00 ds
(all free - 43-41-40-37)

Main Set:
All 50's were back
1 x 400/8:00 free smooth build (6:05)
4 x 50/1:00 strong - back (49-50)
1 x 300/6:00 free smooth build (4:45)
3 x 50/1:00 stronger - back (46-47)
1 x 200/4:00 free smooth build (3:05)
2 x 50/1:00 even stronger - back (45-46)
1 x 100/2:00 free smooth build (1:29)
1 x 50/1:00 Fast - back (42)

Kick
6 minutes vertical kicking - 20 sec kick: 10 sec rest
(did 2 min flutter and 1 min fly - 2x through)

Pull - Back with bouy and paddles
4 x 100/20sr back pull
(around 1:45 on these)

Warm down
100 easy

Total: 2700 meters

Submit "Tuesday, 9/21/10" to Digg Submit "Tuesday, 9/21/10" to del.icio.us Submit "Tuesday, 9/21/10" to StumbleUpon Submit "Tuesday, 9/21/10" to Google

Categories
Uncategorized

Comments