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A comfort swimmer's guide to easy swimming

Wednesday, 11/7/12

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by , November 8th, 2012 at 11:28 AM (193 Views)
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Warm up (600)
100 free - 100 back - 100 choice swim - 100 kick choice - 100 IM drill - 100 IM build swim

Set #1 (1150)
Pull 4 x 100/1:40 Smooth dps - full range of motion - work triceps
- with buoy , freestyle paddles & snorkel, around 1:15

12 x 25/40
1,2 = 1st 12.5 fast
3,4 = 2nd 12.5 fast
5 - 8 = 25 fast
9-12 = smooth

6 x 75/1:20 like above but breath on 3
- buoy only, around 1:00-1:02

Set #2: Kick with fins (800)
2 times through, 1st time with board & snorkel, 2nd time on back
1 x 150/2:30 make interval - 1st time 2:15, 2nd time 2:07
3 x 50/1:00 " - 1st round 40's, 2nd round 38's
4 x 25/30 fast - 16-17 on all

Warm down (500)
1 - 2 x 100/1:45 smooth build - 1 free, 1 back
4 x 50/1:00 (25 drill - 25 swim) - 3 free, 1 back
4 x 25/30 what ever you want to do - did back cup drill on about 10 sr

Total: 3050 yards

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