View RSS Feed

A comfort swimmer's guide to easy swimming

Fun Workout

Rate this Entry
by , February 11th, 2009 at 12:28 PM (387 Views)
SCY, Solo

Warmup
200 swim, 100 free/100 back
200 kick, 100 flutter w/board/100 on back, flutter/sdk by 25's
200 IM drill,
200 pull free, w/p&b
200 back

Main set
3 x 200 free on 3:15
(went 2:50-:45-:41) took an extra :30 sec rest, then:
1 x 25 fast off blocks (swim easy on the way back to the starting end) on 2:00
(fly - went around :15-16)
3 x 100 IM on 2:00
(went 1:35-1:40-1:32) took an extra :30 rest then:
1 x 25 fast off blocks same as above
(back - around :15-16)
3 x 50 back on :55
(went :42-:45-:41) took an extra :30 sec rest then:
1 x 25 fast off blocks same as above
(free, under :15)

pull 8 x 50 free on 50 descend 1-4, 5-8
(w/ p&b, went :40->:34 each round)
8 x 25 on 40: kick underwater for first 12.5, swim 2nd 12.5; every 4th fast
(#1-4: sdk (about 15-16 kicks) face down then swim free, was going around :20; #5-8: sdk face up (again 15-16 kicks) then swim backstroke, was going around 17-18. I'm faster underwater on my back.)

Cool down
100 easy

2900

Will do 40 min spin class at noon today.

Submit "Fun Workout" to Digg Submit "Fun Workout" to del.icio.us Submit "Fun Workout" to StumbleUpon Submit "Fun Workout" to Google

Updated February 11th, 2009 at 07:47 PM by poolraat

Categories
Uncategorized

Comments