View RSS Feed

A comfort swimmer's guide to easy swimming

Speed (?) work

Rate this Entry
by , January 10th, 2009 at 12:35 PM (575 Views)
Supposed to be a sprint workout. After not swimming for over a month, I'm not very fast.

SCY, Solo

Warm-up
1 x 300 as 200 free/100 back


Drill

3 x 200
#1: Kick, on back no board as 25 flutter/25 dolphin
#2: 4 x [ 25 kick (no board) / 25 stroke drill ]
#3: 4 x [ 25 stroke drill / 25 swim ]
Did all of the strokes on these
6 x 50 as 25 swim DPS/25 swim, build-up
1-3 back, 4-6 free, RI :15

Main Set

Did 2 times through, 1st time free, 2nd time back
16 x 25
#1-4: Swim, build-up
#5: All easy swim
#6-9: Swim, 12.5 yds FAST / 12.5 yds easy
#10: All easy swim
#11-14: Swim, 12.5 yds easy / 12.5 yds FAST
#15: All fast
#16: easy swim
1 x 50 easy




8 x 50 on 1:15
2 rounds of the following, 1st time free, 2nd time back, no extra rest between rounds:
#1: kick
#2: Swim, build, focus on excellent technique,
great turns, and streamlines
#3: FAST, from a push, long and strong
Went :32 on the free. On the backstroke, my calves cramped at about 40y and I just glided to the finish at about :37
#4: easy free or back

Cool down
1 x 100 easy free


Total: 2600 yards

Submit "Speed (?) work" to Digg Submit "Speed (?) work" to del.icio.us Submit "Speed (?) work" to StumbleUpon Submit "Speed (?) work" to Google

Updated January 14th, 2009 at 08:11 PM by poolraat

Categories
Uncategorized

Comments

  1. jaegermeister's Avatar
    How's the shoulder feeling? Are you doing your RC exercises?