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A comfort swimmer's guide to easy swimming

Tuesday, 2/3/09

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by , February 3rd, 2009 at 02:26 PM (531 Views)
SCY, Solo


Warmup:
1 x 300 swim, did free and back
2 x 150 pull, RI :15
3 x 100 kick w/10 sec., kicked on back alternating 25 flutter/25 dolphin
6 x 50 on 1:00 alt. drill/swim by 25
(1200)

Main
2 x 150 pull on 2:30 desc. (went 2:00-1:55)
8 x 50 on 55 RI :10, drill/long stroke by 25
4 x 75 on 1:45 25 drill, 50 swim (IM order)
4 x 25 on 30 build to fast finish, odds - free, evens - back
4 x 100 kick 2:05) smooth (flutter kick on back with at least 5SDK off each wall - ave 1:53-55)
6 x 50 on 1:00 alt. drill/swim (the swim should be at 75-80%), 1-2,5-6 free; 3-4 back


Cool down
100 easy free


Total: 3100 yards

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