Was in NYC this weekend, and had another chance to practice at Asphalt Green — short-course this time. This practice is 2500 yards. If you wanted to bump it up by another 800 or 1600 yards, you could do the main set a third and fourth time, switching the equipment around so that you did each segment (1 X 200…2 X 100…4 X 50…4 X 25) with a different piece of the equipment each time.
WARMUP: 800
With fins:
100 Head-Lead “IM”
100 Hand-Lead “IM”
200 Single-Arm “IM”
200 2L/2R “IM”
Without fins:
200 EZ breaststroke kick
MAIN SET: 1600
The idea on these swims is to swim the second half of everything faster than the first half.
1 X 200 Breast on 4:00 sendoff (went 1:40 + 1:35 = 3:15)
2 X 100 Breast kick with board on 2:00 sendoff (went 55 + 50 = 1:45….53 + 50 = 1:43)
4 X 50 Body-Dolphin Breast with fins on :55 sendoff (went 44…44…44…44)
4 X 25 Whole-Stroke Breast with Pull Buoy on :35 sendoff (went 8.9.10.11 strokes and descend 23 to 19)
100 EZ
1 X 200 Breast kick with board on 4:30 sendoff (went 1:50 + 1:40 = 3:30)
2 X 100 Body-Dolphin Breast with fins on 2:00 sendoff (went 1:33…1:32)
4 X 50 Whole-Stroke Breast with Pull Buoy on 1:00 sendoff (held 47 on all)
4 X 25 Breast on :35 sendoff (went 8…9.10.11 strokes and descend 21 to 19)
100 EZ
WARMDOWN: 200
200 EZ
Total Yardage: 2500
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