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A comfort swimmer's guide to easy swimming

Monday, 10/29/12

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by , October 29th, 2012 at 04:31 PM (219 Views)
SCY

Warm up (1000)

300 swim - free & back
200 kick - w/board & snorkel, alternating flutter & dolphin
100 drill - 1 arm fist swim, free & back
4 x 75/1:40+ IM Order (25 kick - 25 drill - 25 swim)
4 x 25/40 burst + cruise - did fly-back-free-fly

Kick set: (No board) (600)
Repeat 2 x's:
100 dolphin on back/20sr - around 2:10
100 back kick/20sr (at least 10y off walls) - around 2:05
4 x 25 IM kick/10sr (strong) - all on back in streamline

Main set: (1200)
Repeat 3x:
200 choice/4:00 build up - all back, went 3:15-3:10-3:02
4 x 25/50 Either burst + cruise or AFAP breast stroke - 1st time breast, 2nd time free, 3rd time fly
100 (25 kick - 25 swim - 25 drill - 25 swim)


Warm down

Total: 2800 yards

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