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TJ's Blog of Slow Swimming!

5-20-09 Fast Stroke and Free Pull

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11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.

Warmup:
450 free - alternate 100 free/50 6 kick and roll
400 im - dr/kick/dr/swim
12x25 build on :40 - 4fl/4bk/4br


Main Set:
12 x 3/4 length sprints on 1:00 - 4 of each stroke (no free)
25 easy free
8x100 free on 2:00 - 50 pull/50 swim - I held 1:35s except for #4 and #5, where I slowed to 1:38s
2x75 free on 1:30

Warm Down:
100 easy free

1950 meters

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Tags: pull, stroke
Categories
Swim Workouts

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