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eric.carlson

Friday September 21st - AM Swim

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by , September 21st, 2012 at 04:25 PM (416 Views)
At home with Susan.

Warm-up (1000)
1 x 200 easy free
4 x 50 drill
4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
4 x 50 @ :50 build each to fast

Set I (1200 set / 2200 total)
6 x 25 @ :40 underwater SDK w/monofin
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :45 back kick with fins
6 x 25 @ :40 underwater SDK w/fins

Set II (1200 set / 3600 total)
3 x
* 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
* 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

Set III (600 set / 4000 total)
2 x 200 pull @ 2:40, 2:50
2 x 100 pull @ 1:20, 1:25

** 4000**

I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.

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Swim Workouts

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