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A comfort swimmer's guide to easy swimming

More sprinting...

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by , April 22nd, 2009 at 12:20 PM (418 Views)
Wednesday 4/22/09

SCY with Carrie

1st Set
all free:
300 swim, 300 kick, 300 pull (no paddles)
3 x 50 on :50 build to 85% (37)
3 x 50 on 1:00:
#1, sprint 1st 25 to a foot touch, easy to the wall;
#2, easy 1st 12.5, sprint 25 into and out of the wall, easy last 12.5;
#3, sprint last 25 from pushoff to finish
(times were about the same as the 1st set)

2nd Set
all back:
200 swim, 200 kick, 200 pull no paddles, work for a deep, even catch on both sides
2 x 50 build to 85% on 1:00 (went :43, :41)
swim 8 x 25 on 45:
1-4, swim fast with pull buoy, concentrating on just kicking fast from the ankles while turning over and rolling the upper body;
5-8, sprint with 6-8 SD kicks off each wall, concentrating on good breakouts and finishes
(This wasn't too bad. The buoy really helped me focus the kick and I'm starting to get more of a body roll. Not quite there yet but it's coming along. Not sure of the times on all because the glare on the clock made it hard to see but on the last 4, I saw 17-18 a couple times.)

3rd Set
mixing it up
100 swim alt. 50 free/25 fly/25 back
100 kick alt. 25 fly kick on back/25 fly kick on side
100 drill fly: 25 right arm, 25 left arm, 25 3 kicks/1 pull, 25 swim (build to about 70-75%)
swim 3 x 50 on 1:10:
#1, sprint 25 fly, easy 25 free;
#2 easy 12.5 free, sprint 25 fly, work the turn and breakout, easy 12.5 free;
#3, easy 25 free, sprint 25 fly, work the finish.
(this was kind of fun. I did a better job of timing the wall this time.)

swim down 200 choice

Total: 2750 yards

45 min. spinning class today at noon. Last one until after Nationals

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