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A comfort swimmer's guide to easy swimming

I'm Baaaack!

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by , January 30th, 2013 at 02:37 PM (524 Views)
Wednesday, 1/30/13
SCY

I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder!

So this is what I did today.

Warm up (950)
200 swim - 100 kick - 100 drill - 200 pull (build)
3 x 50/50 build
8 x 25/30 with fins #
#1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast

Set #1: Main Set (1250)
100 back build/2:30 went 1:24
2 x 25/1:00 AFAP free under 15 for these
100 ez choice (drill - swim by 25's)

100 back as: 50/10sr/50 strong/3:00 went 1:20
2 x 25/1:00 AFAP free under 15 for these
100 ez choice

100 back as: 50/5sr/25/5sr/25 very strong/3:00 went 1:18
2 x 25/1:00 AFAP free under 15 for these
100 ez choice

100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 went 1:16
2 x 25/1:00 AFAP free under 15 for these
100 ez choice

100 back NS/3:00 went 1:22
1 x 25 ALL OUT free under 15
125 ez choice

Set #2: Kick (200)
200 continuous kick moderate without board or an equipment
alternating dolphin/flutter by 50

Warm down
200 easy free

Total: 2600 yards

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Comments

  1. fdtotten's Avatar
    Excellent workout! That's great news about your shoulder.