> 04/15/05 Give the Legs a Rest | GoSwim TV

04/15/05 Give the Legs a Rest

I kinda blew out my legs with the Big Green Beach Ball yesterday, so I gave ’em a rest today and focused on sculling and pulling, then headed under water. Did this practice in a 20-yard pool.

WARMUP: 800
With fins. This is all non-stop.
160 Head-Lead Drill “IM”
160 Hand-Lead Drill “IM”
160 Single-Arm Drill “IM”
160 2L/2R Drill “IM”
160 Freestyle

KICK/SCULL/PULL SET: 800
With pull buoy. This is all non-stop.
10 times through the following:
20 flutter kick on back, rotate side to side
20 Freestyle pull
20 breast kick on back
20 whole-stroke Breast

With pull buoy. Swim 10 times through the following, non-stop:
20 freestyle scull
20 freestyle pull
20 breaststroke scull
20 whole-stroke breast

UNDERWATER SET: 600
With fins. Do about 15 bobs as recovery between swims. Do at least 4 body-dolphin kicks to start the above-water lengths.

1 X 200, alternating 20 body-dolphin breast under water and 20 fast-hands body-dolphin breast on the surface

1 X 160, same as above

1 X 120, same as above

1 X 80, same as above

1 X 40, same as above

WARMDOWN: 300
300 EZ swimming, mostly back and free

Total Yardage: 2500