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A comfort swimmer's guide to easy swimming

Tuesday, October 7, 2008

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by , October 8th, 2008 at 12:17 AM (586 Views)
Solo, SCY

Warm up
300 free
6 x 50 kick as 25 fast/25 easy
odds flutter, evens dolphin
6 x 50 drill


Set 1
16 X 25 - in groups of 4 - IMO:
#1: kick 12.5/ swim 12.5, #2 build up
#3 build down, #4 sprint
1 x 100 easy swim
1 x 200 freeon 3:30
2 x 100 flutter kick on back on 2:10
4 x 50 free on :55

Set 2
6 X 100 back on 2:00
rest extra 1:00
1 x 100 back broken as:
50 @ 80% effort -:10 seconds rest - 50 @ 100% effort (went :37, :36)
1 x 100 easy kick/swim

4 x 50 free on 1:00 alternate breathe
1 x 50 fly as 25 @ 80%/25 @ 100% (went :35)

4 x 50 free on 1:00
1 x 50 back as 25 @ 80%/25 @ 100% (went :34)

300 easy swim as 150 free/150 back

3600 yards

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