A comfort swimmer's guide to easy swimming

Monday, 6/18/12

SCM, Solo

18 days to Nationals! Started taper this morning!

Warm up (1150)
400 choice - did 100 free/100 back...
6 x (25 drill + 25 kick)/1:15
- for drills I did 2 free, 2 fly, 2 back
6 x (25 UW SDKs with fins + 25 ez kick or free)/1:15
- with zoomers, kicked 20 SDK underwater then dolphin on surface to wall, swim free back
2 x 50 DPS back w/paddles/1:00 - with catch paddles
50 EZ

Main Set (1425)
6 x 50 burst + cruise back/1:15 ( work on spin out at breakout)
- all back, 12 SDK to breakout, 45-50 on these
100 smooth

1 x 25 AFAP from blocks, focus on breakout
- fly, time was 16±
100 EZ

2 x 100 broken AFAP with fins (zoomers)/7:00; break :15 @ 50
- went 1:10, 1:09
200 ez after each one

1 x 100 broken back (no fins) off blocks
----break :15 @ 50, then :15 at 75
- went 1:20

200 ez

Total: 2575 meters