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A comfort swimmer's guide to easy swimming

Monday, 7/6/09

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Masters LCM Nationals is 4 weeks and 3 days away

SCM, Solo
(Workout buddy can't get out of )

200 swim free
200 kick choice
(did this in rev IM order, free and breast w/ board; back and fly on my back, no board)
200 IM drill
(except for breast, I do mostly 1 arm drills on these. On breast I do 25 with flutter kick then 25 with dolphin kick)
200 pull no free
(did backstroke w/ buoy only)
4 x 50 on 1:05 alt. drill/build by 25

(did one each stroke)

swim 3 x 200 free on 3:30 descend 1-3

(just barely descended these, went 3:16-3:14-3:12)
30 sec. rest
swim 4 x 25 free FAST on :35

(these were around 18)
1:00 rest

swim 3 x 200 IM on 4:00:
(survival swim, 3:40, 3:48, 3:55)

30 sec. rest
swim 4 x 25 (1 of each) FAST on :40

(fly-:19, back :20, breast :26, free :19)

kick 6 x 50 on 1:15:

(did 2x flutter w/board, dolphin on back, fast flutter on back)

100 easy swim down

Total: 2800 meters

I'm still very sore in the quads and hamstrings from the 5k "fun" run I did Saturday. I guess if I ever do another one I should probably do a bit of training to get ready for it.

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