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A comfort swimmer's guide to easy swimming

Friday, 8/31/12

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by , August 31st, 2012 at 05:45 PM (337 Views)
SCM, Solo

I'm finally starting to feel better in the water and some of my speed is coming back.

Warm-up
300 swim choice - did 150 free/150 back

200 IM Kick
4 x 75's @ 1:30 as:
50 swim/build to 90%/R:10/25 power kick
4 x 50's @ 1:00 descend 1-4 to 200 pace

Main Set
2x, #1 back, #2 free
1 x 100 max effort back = 1:31, free = 1:18
1 x 100 recovery @ 2:00
2 x 50's = #1 max effort, back = 43, free = 37

#2 the last 50 of 200 race pace back = 44, free = 38
1 x 100 recovery @ 2:00
4 x 25's @ :45 at 200 race pace back = 22-23, free = 18-19
1 x 100 recovery @ 2:00


Cool Down
400 easy

Total: 2600 meters

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