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A comfort swimmer's guide to easy swimming

Monday, 3/29/10

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by , March 29th, 2010 at 04:28 PM (383 Views)
SCY, Solo

400 swim free (hold stroke count)
(swam this real easy holding 15-16 spl)
300 IM drill as follows:
fly: 3 right/3 left single arm (keep your feet underwater on the kick)
back: 2 right/2 left single arm (work on a deep catch and rotation)
breast: 3 kicks/1 pull (work on gliding as long as possible)
free: fist drill
200 kick on side alt. 50 fly/50 free
100 swim back choice

swim 8 x 50 on 1:10: odds free, evens back: build each 50 to 80-85%
(free around 38 and 16 spl, back around 42 and 15-16 spl)
100 easy choice

swim 8 x 25 choice on 45: odds first 12.5 fast (work on legs and breakouts), easy to wall; evens easy first 12.5, fast finish into the wall.
(did 2 ea. free-back-fly-free)
200 easy choice

kick 4x75 w/20 sec. rest: descend effort by 25 on each 75; last 25 should be no faster than about 80%
(2 with board, 2 on back without)

100 easy free

Total: 2300 yards

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