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A comfort swimmer's guide to easy swimming

Monday, 11/26/12

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by , November 26th, 2012 at 06:48 PM (470 Views)
SCY

I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.

Today:
Warm up: (1000)
500 choice - did as 100 free/100 back/100 free/100 back/100 free
4 x 50 w/paddles 25 kick - 25 pull/1:15
- no paddles, just kicked and pulled without them. ave 50 on these
4 x 50/50 build each and ds set
- free went 40->37
4 x 25/30 burst + cruise
- kicked these as fast underwater SDK to 15 then easy flutter to wall

Set #1 (1000)
2 x 200/3:30 make interval
- #1 back at 3:10, #2 free at 2:50
2 x 100/1:45 negative split by 50
- #1 back at 1:30, #2 free at 1:25
1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's

Set #2: Kick and pull (800)
8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
- odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)

100 easy swim

Total: 2900 yards

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