Blog

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WARMUP
500 fr extra slow to save shoulders for set/drill

• snkl
• 8:55

KICK
3 x 100 on 3:00 flutter kick snkl

• take 1st 50 out fast (0:55☹️)

2 x 50 one leg kick

SET
5 x 24m fr (12m area) on 1:00
5 x 24m fr (12m area) on 1:10

• dive from gutter and nb on all
• high teens
• work turns despite unusual markings
• these cause me great dizziness

100 bk with fins

DRILL
50 br fins used free kick
100 one arm drill

• breathe L-L, R-R ea arm for 50

150 ez fins snkl
50 head-up fr with fly kick fast

• fins snkl

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Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days



about 1.5 K
1250 was filler

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