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A comfort swimmer's guide to easy swimming

Friday, 10/5/12

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by , October 5th, 2012 at 01:26 PM (296 Views)
SCY

Warm up (1100)
300 choice - 150 free/150 back
3 x 100/1:40 build - all free
300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free


Main Set (1100)
7 x 100 Free are smooth/1:40, Back Very Strong/2:00
Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)


8 x 50 Choice/1:30 FAST Pace
- #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34

Pull (400)
400 continuous moderate effort
- w/buoy and catch paddles, no time

Kick (400)
4 x 100/2:30 1 & 4 timed
- #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56

Warm down
100 easy free

Total: 3100 yards

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