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A comfort swimmer's guide to easy swimming

Wednesday, 2/15/12

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by , February 15th, 2012 at 06:12 PM (377 Views)
SCY, Solo

Warm up: (1000)
400 choice - did 200 free/200 back
10 x 50/1:00
- Odds = free, 25 smooth + 25 build
- Evens = kick, 25 easy + 25 build
100 easy

Main Set: (1500)
4 x 25 burst + cruise/45 - was around 17 on these
50 easy

4 x 75/2:00 alt free and back
12.5 burst + 12.5 easy, 12.5 easy + 12.5 fast w/fast turn, 25 easy
- on back was under 1:05, the free ones were at :57
50 easy

2 x (5 x 100) w/fins @ 2:30; Round #1 = back, Round #2 = free
1= 100 strong @ 200 RPM (race pace mode)
- Back 1:12; Free 1:06
2 = 50 @ RPM (5sr), 25 RPM (5sr) 25 AFAP
- Back 1:21 (1:11 swim); free 1:15 (1:05 swim)
3 = easy
4 = 4 x 25 AFAP, (5sr @ each 25)
- Back 1:25 (1:10 swim); Free 1:16 (1:01 swim)
5 = easy


Drill/Kick (200)
8 x 25/40 alt drill choice w/streamline kick (tight streamline)
- did 1 arm and fist for drill, free and back

Sprint Set (100)
2 x 25/2:00 off blocks sprints
- was sharing a lane so couldn't do blocks, so went from a push.
- did first one fly 16, 2nd one free 14.

200 warm down

Total: 2900 yards

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