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Calvin S

Sunday 1/12/2020

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by , January 12th, 2020 at 08:27 PM (459 Views)
PM SCY Solo @ LRRC

400 swim every 4th 25 head-up scull
2x200 @ :15 rest kick 50 FR/50 FL w/ fins + BD
4x100 @ 1:20 AE pull w/ SP + SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim
100 EZ

4x100 @ 1:08 (1:06, 1:07-, 1:06+, 1:07-)
1:08 REST
3x100 @ 1:08 (1:05, 1:05+, 1:05+)
1:08 REST
2x100 @ 1:08 (1:04, 1:04)
1:08 REST
100 @ 1:08 (:58+)

100 EZ

Total: 3000

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Categories
Swim Workouts

Comments

  1. DanSad's Avatar
    Calvin, can you breakdown the different steps of "Progressive Freestyle"? thanks
  2. Calvin S's Avatar
    Quote Originally Posted by DanSad
    Calvin, can you breakdown the different steps of "Progressive Freestyle"? thanks
    #1 - fist drill
    #2 - tennis balls
    #3 - upside down paddles (have occasionally substituted Finis strapless paddles (SP) here, but prefer the upside down paddle because it really helps me feel that forearm catch, which the first two 50s are over-emphasizing)
    #4 - swim (although I have recently started doing #4 with Finis strapless fingertip paddles, to help refocus my entry and first part of the catch before the forearm gets involved).

    I use a SNKL so that I can keep my head position perfect and not concern myself with turning to breathe. I also do 4 FL kicks off every wall and count my strokes, focusing on how the number decreases over the course of the 4 50s. When I have been at my best, I am usually something like 12-13 strokes on #1, 11-12 on #2, 8-9 on #3, and 9-10 on #4.