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A comfort swimmer's guide to easy swimming

Monday, 9/10/12

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by , September 10th, 2012 at 01:36 PM (493 Views)
I swam inside today for the 1st time in 2 or 3 months. It is now getting too dark to see in the morning for outdoor pool workouts. If I swim at noon or in the evening I will be able to go outside for another 3 weeks then the outdoor pool will be closed for the year.

SCY, Solo

Warm up
400 swim as 100 free/100 back...
300 free pull with buoy, paddles and snorkel
200 kick as 100 free/100 back
100 scull

4 x 50: 1/1:00, 1/55, 1/50, 1/45
- ave 37's on these

Main Set
2 x 100/1:50 reverse IM strong builds
- around 1:35 on these
1 x 200/3:30 smooth free
- went 2:55
4 x 25 kick/40 12.5 under 12.5 above
- SDK for underwater, flutter for surface, all on back

easy 50

2 x 100/1:55 reverse IM strong builds - around 1:35 on these
1 x 200/4:00 smooth back
- went 3:20
4 x 25 kick/50 12. under 12.5 above
- SDK for underwater, flutter for surface, all on back

easy 50

2 x 200 /4:00 may use fins
- did these back, no fins
-- #1 100-10sr-50-5sr-50 neg split
- went 2:55 (1:30-:42-:43)
-- #2 100-10sr-100 neg split
- went 3:00 (1:30-1:30)
1 x 100 as strong as possible - went 1:25

Cool Down
200 easy free

Total: 3000 yards

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