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After a long rest

Week 15 - IM

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Felt much better today than the same workout last week. Still a little sore and stiff from weights but MUCH better.

Warmup
400 free
6x50 catchup drill on 45
800 reverse IM stroke/free by 25
12x50 kick with flippers, fly down with arms at side, free back in streamline position on 50

Main Set
3x(2x100 IM on 1.30, 3x50 IM order on 50)
8x75 free. 2 on 55, 2 on 50, 2 on 55, 2 on 50

Warm down
250 easy

Total 4000

15 minute VASA swim bench. This one is easy if you dont do it right, but I have been concentrating on trying to get my shoulders high so that it simulates a free catch and pull. I do sets of 20 with about 15 seconds rest between sets for 15 minutes.

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Categories
Swim Workouts

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