A comfort swimmer's guide to easy swimming
Tuesday, 1/9/18 - 2800 yards
by , January 9th, 2018 at 12:45 PM (849 Views)
poolraatWarm up (900)
300 swim free & back
4 x 50/:55 free w/paddles, descend to 200 pace
4 x 50/1:20 power kick 8-10 SDK off each wall
2 x 25/10 sr V sit scull w/paddles
5 x 20 backstroke in & outs w/drag race start & fast turn
50 EZ
Main Sets (1700)
4 x 25/30 strong free
4 x 50/1:10 IM order
2 x 75/1:30 free w/paddles & overkick
2 x 100/2:15 IM, 2nd one faster
50 EZ
w/fins:
4 x 25/30 power kick 10 SDK
4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
4 x 50/1:15 kick Back
2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles
4 x 100/2:00
1 = smooth
2 = break :5 @ 50, hold same time (incl break)
3 = break :5 @ 50 & 75, hold same time ( “ )
4 = break :5 @ 25, 50 & 75, hold same time ( “ )
Warm down
200 EZ free & back
Total: 2800 yards
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