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A comfort swimmer's guide to easy swimming

It's sprint day!

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by , March 30th, 2010 at 11:48 AM (247 Views)
March 30, 2010

SCY, solo

300 swim free (hold stroke count
(Held 15-16 spl)
200 kick choice
(on back with 6-8 sdk off walls)
4 x 50 on 1:00 alt. drill/swim by 25, 1 of each stroke IM order
300 pull alt. 75 free/25 back

swim 8 x 25 on 45: odds 1/2 under, 1/2 over; evens all out
(do 2 of each stroke, IM order on those)
(on fly did 1-arm on drill, then 16; on back 1-arm and 17; breast pull w/dolphin and 22; free fist drill and 15)
kick 3 x 50 free on 1:10 w/board: descend 1-3 to about 85%
(went 55-51-46)
50 easy

swim 8 x 25 free on 25: hold 17s
(held 17s with spl @ 16 on 1-5, 17 on 6-8)
kick 3 x 50 back on 1:10: descend 1-3 to about 90%
(went 55-52-49 no fins)
50 easy

swim 4 x 25 back on 45, all fast: try to go 15-16 on these
(was seeing 16-17 on clock after touch and roll over)
kick 3 x 50 choice on 1:10: descend 1-3 to all out
(went 58-58-50)
50 easy

pull 8 x 50 free on 1:00 descend 1-4, 5-8: on 1-4, breathe every 5; on 5-8, breathe as much/little as you want, and try to go faster on 5-8
(on 1-4 held breathing and went 39-37-35-33, on 5-8 breathe on 3 went 40-36-35-34)

swim down 200

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Total: 2700 yards

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