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A comfort swimmer's guide to easy swimming

Saturday, 9/1/12

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by , September 1st, 2012 at 01:39 PM (387 Views)
SCM, Solo

Did Workout #5 from Leslie's HIT for this week. Was a killer!


Warm up/Transition:
500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

8 x 50/1:15 kick with fins
odds = 25 shooter + 25 EZ
evens = 25 build + 25 EZ

3 x (4 x 25)/:45
1 = 12. fast + 12.5 cruise
2 = 12.5 EZ + 12.5 fast
3 = EZ
4 = 200 pace
- did round 1 fly, round 2 back, round 3 free


100 EZ

Main Sets:
5 x 100 kick w/fins /2:00 -- descend to fast

- flutter with board & snorkel, went 1:31->1:23
- extra :30 sr

8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
- on back, 8 fast sdk then fast kick on surface
1:00 rest


5 x 100 w/paddles /2:00-- descend to fast
- with freestyler paddles, went 1:30->1:21
- extra :30 sr

8 x 25 w/paddles /:45
odds = AFAP
evens = EZ
1:00 rest


5 x 100 w/paddles & fins /2:00-- descend to fast
- back with fins & catch paddles, went 1:38->1:29
8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
- ave 18-19

100 EZ

Total: 3500 meters

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