TJ's Blog of Slow (but improving) Swimming!
5-20-09 Fast Stroke and Free Pull
by , May 21st, 2009 at 01:13 PM (998 Views)
Iwannafly11:00 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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