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Middle Aged Distance

Long Recovery Warm-up + Main Kick Set

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I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

W/U (1000):

1000 mix - choice

Main - Kick Set Ladder (1600):

25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

*For the ladder up (25 -> 200) - freestyle kick w/ fins
*For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

Intervals:
25 -> 100 & 100 -> 25 - 10 seconds rest
125 -> 200 ->125 - 20 seconds rest

25 f
25 f / 25 e
50 f / 25 e
50 f / 50 e
75 f / 50 e
75 f / 75 e
100 f / 75 e
100 f / 100 e
100 e / 75 f
75 e / 75 f
75 e / 50 f
50 e / 50 f
50 e / 25 f
25 e / 25 f
25 e

400 easy swim warm down

Total: 3000

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Categories
Swim Workouts

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