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A comfort swimmer's guide to easy swimming

Wednesday, 9/5/12

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by , September 5th, 2012 at 02:00 PM (222 Views)
SCM, Solo

I'm really enjoying swimming outside in the early morning. It's just light enought to see when I start and sunrise is about halfway through my workout. Soon it will be too dark and cold to swim in the outdoor pool in the mornings and the lifeguards will close it for morning swim. Then it will close for the season at the end of this month. That will suck since the indoor pool gets very crowded during morning lap swim.

Warm up (1000)
2 x (100 swim - 100 drill - 100 pull)
- 1st time free, 2nd time back
4 x 100 kick/2:30, build
- #1 & 2 = free at 2:12-15, #3 & 4 = back at 2:10

Scull/drill/swim (400)
8 x 50 free or back/1:00 odds 25 swim/25 scull; evens 25 drill/25 swim
- 1-4 free, 5-8 back

Main Set (1400)
4 x 200/3:30 for free, 4:00 for back
- free went 3:15, 3:10; back went 3:40, 3:30
8 x 25/40; #1 = 12.5 fast - 12.5 ez, #2 = 12.5 ez - 12.5 fast
#3 = 25 ez, #4 = 25 fast
- 1-4 free, 5-8 back

1 x 400 free - strong negative split
- went 6:35 (3:20-3:15 by 200's)

Warm down
100 easy free

Total: 2900 meters

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