I was on Long Island this weekend, attending my stepson’s diving competition at the Long Island Aquatic Complex. Between his wamups and competition, I had time to go swim in this fabulous facility, which has been host to many top-level meets, including the Goodwill Games, FINA World Cup, NCAAs, and NY State High School Championships. A whole lot of fast swimming has taken place in this pool, and that always adds a little something to the water!
The pool was configured for 25-meter swimming.
With TYR fins, swim continuously through the following. These are kind of like IMs, except the final 100 of each 250 is freestyle.
250 Head-Lead IM
250 Hand-Lead IM
250 Single-Arm IM
250 2L/2R IM
250 Combo IM
KICK SET: 1100
250 Breast kick, alternating
25 Hand-Lead on Back
25 Hand-Lead on Stomach
25 Head-Lead on Back
25 Head-Lead on Stomach
5 X 50 breaststroke drill/swim on 1:15 sendoff (averaged 52-54 seconds)
5 X 100 breast kick with a board on 2:30
Kick the first 50 faster than the second 50 and descend the set.
(Barely made the negative splits, but descended the set (2:00 down to 1:53.)
100 EZ free/back
BREAST PULLDOWN WITH DOLPHIN SET: 500
10 X 25 breast from a layout. Double pulldown with dolphin on 1-4 and 6-9. Single pulldown on 5 and 10. Four bobs recovery between 25s. Add one stroke per 25, 1-5 and 6-10.
5 X 50 back/breast on 1:15 sendoff. Use dolphin downkick on pullouts. Descend. (Went 53 to 51.)
WARMDOWN: 150 EZ
Total Yardage: 3000 meters