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A comfort swimmer's guide to easy swimming

Thursday, 11/13/08

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4 Comments
by
USMS Memberpoolraat
, November 13th, 2008 at 11:40 AM (958 Views)
SCY with Carrie

Warm up
1 x 300 swim free and back
4 x 25 kick fast RI :15
4 x 50 drill
(600)

Main
Repeat 2x, 1st time free and 2nd time back*
{1 x 100 strong on 2:00 (went 1:09 free, 1:15 back)
{2 x 50, strong on 1:00 (:33 free, :36 back)
{ 1:00 rest
{4 x 25, FAST on 0:30
{100 EZ swim down
{rest 1:00
* I did this set a week ago and even though my free times are the same, my times for the backstroke 100 and 50's dropped considerably.

4 x 25 on 0:35
alternate FAST Fly and EZ free

1 x 50 free off the blocks FAST. (went ±:28)
Build into turns, be VERY FAST on the walls!
1 x 50 EZ
(1000/1600)

Cool down
1 x 400 easy kick/swim
(400/2000)

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Updated November 13th, 2008 at 12:11 PM by poolraat

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Comments

  1. The Fortress's Avatar
    Yep, it looks familiar. lol. I think I'll do this one again soon too.

    Are you only swimming the 200 back this weekend or one of the sprints as well?
  2. poolraat's Avatar
    I entered 5 events but the 200 is my focus. It will be my second event of the day. The 50 back is the first. After that I have (in order) 100 free, 100 back and 50 fly. I may scratch one of more of these depending on how I recover from the 200. I should have 30 min or more to rest after since there is a relay, scheduled break and the 500 between the 200 back and 100 free. But those events are just for practice and I'm not going for a good time. That will be next week's focus. And if this meet is as big as last year I should be okay. I had lots of rest last year.
  3. The Fortress's Avatar
    That's still a lot of events for one day ... I'd be dragging by the end. 30 minutes is not all that much recovery time after a 200 ...
  4. poolraat's Avatar
    It is a lot for one day, but as I mentioned in today's workout post, my approach to the events following the 200 back is as a speed workout for next week's meet when I'll be at the end of my taper.