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TJ's Blog of Slow (but improving) Swimming!

EZ Aerobic Free

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by
USMS MemberIwannafly
, January 7th, 2009 at 12:49 PM (547 Views)
11:00 to Noon at the Downtown YMCA (SCM)

Warmup
500 free - 100fr/50drill

10x75 free on 1:30 - I worked on a good catch and strong but sustainable pace. I went 1:15 for the first 3 and then slowed to 1:18-1:19
4x25 kick on :45 - I kicked on my back with fins to work on ankle flexibility, pressing my shoulders into the water, and keeping my neck relaxed/head still. I went around :23-:24 for these

10x75 free on 1:30 - Same as first set, even the times (I was trying to keep up with the lane next to me).
4x25 kick on :45 - same as first set.

4x62.5 free on 1:15 - I went 1:03-1:05 for these.
4x25 kick - Same as first set.
4x50 ez free w/d!

2750 meters

Notes: Mostly just this week I have been able to really work on keeping my elbows high to get a good catch and have really started to feel it. I also noticed that my lats now fatigue quickly. I guess that dropping my elbows doesn't really engage the lats too much! Just a thought.

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Updated January 7th, 2009 at 08:08 PM by Iwannafly

Categories
Swim Workouts

Comments

  1. pwolf66's Avatar
    TJ,

    That's the only reason I use fins for all my kicking is to really flex my ankles. Well that and without them, I couldn't make the intervals.
  2. The Fortress's Avatar
    Runners like you tend to have very inflexible ankles as well (they need to or they'd be instantly injured.) In addition to using fins to help this, you should do the ankle flexibility exercises that JMiller recommends on his "fun and fast" thread (e.g. biking with toes pointed down).
  3. Iwannafly's Avatar
    I do some of Jonathan's ankle flexibility exercises in addition to working on ankle flexibility in yoga and sitting on my feet while at work! They're much better than they were when I started swimming two years ago. I can actually make an interval or two in a kick set now! Thanks for the encouragement Wolf and Fort (and sTUD too); it really helps.