First, dryland strength training. Then...
Warmup: 800 yards, 50 drill/50 swim
Kick: 300 with fins
Drill: 10 x 25 backstroke... with smooth rhythm & good hip rotation
Main Set: Swim 4 rounds of:
2 x 200 freestyle, steady. (30 seconds rest between 200's)
4 x 50 freestyle, stronger. (15 seconds rest between 50s)
- 50's should average 5 seconds faster than average 50 on 200's
-1:00 rest between rounds
Warmdown: 10 minutes drilling.
Comment: Practice kicked my butt! I worked strength training hard and felt it in the swimming. Hard to get going. Each round of main set was faster than the previous, even though I felt like I was weakening... weird. 200's were all between 2:35 and 2:40. 50's ranged from :32 to :37. I worked everything as hard as I could. In each round, the second 200 was faster than the first. Final 200 was 2:32.
Warmup: 800 yards, 50 drill/50 swim
Kick: 300 with fins
Drill: 10 x 25 backstroke... with smooth rhythm & good hip rotation
Main Set: Swim 4 rounds of:
2 x 200 freestyle, steady. (30 seconds rest between 200's)
4 x 50 freestyle, stronger. (15 seconds rest between 50s)
- 50's should average 5 seconds faster than average 50 on 200's
-1:00 rest between rounds
Warmdown: 10 minutes drilling.
Comment: Practice kicked my butt! I worked strength training hard and felt it in the swimming. Hard to get going. Each round of main set was faster than the previous, even though I felt like I was weakening... weird. 200's were all between 2:35 and 2:40. 50's ranged from :32 to :37. I worked everything as hard as I could. In each round, the second 200 was faster than the first. Final 200 was 2:32.
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