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10|18|19 LCM

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by , October 19th, 2019 at 11:05 AM (417 Views)

WARMUP
500 fr extra slow to save shoulders for set/drill
  • snkl
  • 8:55

KICK
3 x 100 on 3:00 flutter kick snkl
  • take 1st 50 out fast (0:55☹️)

2 x 50 one leg kick

SET
5 x 24m fr (12m area) on 1:00
5 x 24m fr (12m area) on 1:10
  • dive from gutter and nb on all
  • high teens
  • work turns despite unusual markings
  • these cause me great dizziness

100 bk with fins

DRILL
50 br fins used free kick
100 one arm drill
  • breathe L-L, R-R ea arm for 50

150 ez fins snkl
50 head-up fr with fly kick fast
  • fins snkl


Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days



about 1.5 K
1250 was filler

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Updated October 20th, 2019 at 10:40 PM by __steve__

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Masters Swim Meets / Events

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