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A comfort swimmer's guide to easy swimming

Thursday, 10/25/12

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by , October 26th, 2012 at 12:53 AM (296 Views)
SCY

Warm up (750)
100 free - 75 back - 100 free
50 brst - 100 free - 25 fly - 100 free
Kick 200 - reverse IM

Set #1 (450)
9 x 50 - 3/55, 3/50, 3/45
- ave 38-40 on these

Set #2 Pull (600)
6 x 100 w/paddles & buoy build: 3 free/1:30, 3 back/1:50

Set #3 with Fins (300)
12 x 25/45-1:00 shooters
- 1-4, 9-12 back-L side-front-R side by 25's
- 5-8 360 spin, 4-6 kicks each 1/4

Set #4 Kick (400)
8 x 50/1:20 strong Alternate:50 dolphin, 50 flutter
- 1-4 w/board & snorkel, 5-8 on back

Finish Drills Set (200)
8 x 25/45 - Reverse IM
Free - High Hands Swims - Fast
Back - Fast with strong kickouts
Brst - Tempo, tempo, tempo
Fly - Fast with strong kickouts and breath control

Warm down
100 easy free

Total: 2800 yards

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