A bit of backstroke
by, March 15th, 2010 at 06:30 PM (200 Views)
200 swim free
200 swim back
150 kick free
150 kick back
100 pull free
6 x 50 back on 1:15: alt. 25 kick w/15m underwater/25 fist drill
(Not quite making it to 15M. But am getting past the midpoint of the pool)
swim 4 x 75 back on 1:30: hold same stroke count throughout: 6-8 SDK off each wall; at moderate effort.
(most of the sdk at 6, spl at 16 counting roll over stroke. Times around 1:05)
swim 100 free easy on 2:00
swim 4 x 50 back on 1:15: add 2 strokes w/same walls and really pick up the legs. Goal time under 38 on each one
(stroke count varied between 15 and 18 on these. I was seeing 37-38 on the clock after I touched, rolled over and looked so times were under that)
swim 200 free easy on 4:00
swim 4 x 25 back FAST on 1:00: shoot for 15 low or faster.
(Again spl varied but was no more than 18
I was seeing 16± on the clock after I touched, rolled over and looked so times were under that
pull 8 x 100 free moderate on 1:40, breathe every 3 the whole way and try to keep the stroke count the same.
(with p&b, kept these between 1:20 to 1:25 spl at 14-15)
Total: 2800 yards