I’ve backed way off the swimming this summer (since Masters SCY Nats), and have been focusing more on running. But today I wanted to put it back in gear again with the swimming — to start training for SCM Zones in early December.
WARMUP: 1000
With Zura Alpha Fins, swim continuously through the following:
200 Head-Lead “IM”
200 Hand-Lead “IM”
200 Single-Arm “IM”
200 2L/2R “IM”
200 Combo “IM”
KICK SET #1: 250
Kick twice through the following (this is all breaststroke kick):
25 UW
25 Hand-Lead on Back
25 Hand-Lead on Stomach
25 Head-Lead on Back
25 Head-Lead on Stomach
KICK SET #2: 250
5 X 50 breast kick with board on 1:30 sendoff, with 7 Rocket Launchers before head 50. Descend [went 54 down to 47]
KICK SET #3: 250
250 with pull buoy, alternating 25 breast kick on back and 25 whole-stroke breast with minimal arms
KICK SET #4: 250
5 X 50 on 1:00 sendoff. Kick UW for 12.5 yards, then surface and swim breast with wrist-pull only (and normal kick)
FREE/BACK DRILL SET: 300
6 X 50 on 1:00 with Zura Alpha Fins
Odds: 25 Sit-Up Backstroke focus on wide entry/25 backstroke fast recovery, wide entry
Evens: 20 Head-Up Tarzon freestyle focus on wide entry/30 freestyle wide entry
WARMDOWN: 200
With fins, 200 really EZ and stretching the arms
Total Yardage: 2500
Comments