View RSS Feed

A comfort swimmer's guide to easy swimming

A new year, a new resolve.

Rate this Entry
by , January 8th, 2018 at 12:31 PM (160 Views)
I decided that this year I would resume serious training and do some meets. So, since I have already made NQT's for 4 events for this year's spring Nationals, My training and racing the next 4 months will be geared to competing in Indy in May.
I am revisiting the HIT workouts that Fortress posted in 2012 with some modifications, mostly shortened to fit the time I have available to swim.

So here's what I did this morning:

Warm up (900)
300 free & back
4 x 50/:55 free w/paddles, descend to 200 pace
4 x 50/1:20 power kick 8-10 SDK off each wall then strong flutter kick on surface
2 x 25/15 SR V sit scull
5 x 20/45 free in & outs w/drag race start & fast flip turn
50 EZ


Main Sets:
2 x through
4 x 25/:40 as:
1 = 12.5 EZ/12.5 fast 2 = 12.5 fast/12.5 EZ
3 = fast 4 = EZ


12 x 25/:40
odds = 12.5 smooth free/12.5 fast fly
evens = EZ


2 x (4 x 25 + 50) kick w/fins
25s = fast kick @:40
50 = EZ @ 1:20


3 x (4 x 50 w/fins) @ 1:30
-- 1 round each fly, back, free
1 = 25 smooth/25 @ 100 pace
2 = EZ
3 = AFAP
4 = EZ


Warm down
100 EZ


Total: 2700 yards

Submit "A new year, a new resolve." to Digg Submit "A new year, a new resolve." to del.icio.us Submit "A new year, a new resolve." to StumbleUpon Submit "A new year, a new resolve." to Google

Updated January 8th, 2018 at 02:44 PM by poolraat

Categories
Uncategorized

Comments