View RSS Feed

A comfort swimmer's guide to easy swimming

Friday, 9/7/12

Rate this Entry
by , September 7th, 2012 at 12:10 PM (422 Views)
SCM, Solo

Warm up
200 swim 200 kick/swim
200 drill/swim 200 scull/pull by 50s
4 x 50/55 build each and try to descend

Main Set
Kick 4 x 50/1:20, Flutter w/board & snorkel
- ave. 1:05
2 x 100/1:50 Free Build DPS
- ave 1:35 w/ 17 spl
2 x 150/3:00 Free Strong effort on each
- went 2:17, 2:14 and 18 spl

Kick 4 x 50/1:20 Flutter on back
- ave 1:02
2 x 100/2:15 Back choice of drill
- fist drill, went 1:57-58
3 x 100/2:00 Back Strong effort on each
- went 1:42, 1:41, 1:39

Kick 4 x 50/1:30 Dolphin
- ave 1:17
4 x 25/1:00 fast fly

Warm down
50 easy free

Total: 2750 meters

Submit "Friday, 9/7/12" to Digg Submit "Friday, 9/7/12" to del.icio.us Submit "Friday, 9/7/12" to StumbleUpon Submit "Friday, 9/7/12" to Google

Categories
Uncategorized

Comments