Am in my hometown of Wooster, OH this weekend, and get to swim in their beautiful indoor pool! It’s one of those pools where you just want to keep swimming and swimming.
WARMUP: 700
With Zura Alpha fins:
80 dolphin on stomach
80 flutter on back
80 dolphin on back
200 free/back
With Zura Sidekick:
200 breast kick with single leg and eggbeater
FLY SET: 600 + 100
With Zura Alpha fins, four times through the following on :30 sendoff, no breaks:
25 cycle breast/cycle fly
25 2L/2R fly…switch to fly
25 Karla drill
25 2L/2R fly…switch to fly
25 3 strokes fly, switch to free
25 2L/2R fy…switch to fly
100 EZ recovery
PULL SET: 400 + 400 + 100
With pull buoy, no paddles
400 freestyle pull breathing every 2…every 3 except that 3rd length of every 100 is breast pull breathing every other stroke
With fins and strapless paddles, twice through:
4 X 25 breast arms, dolphin kick
2 X 25 drop the paddles and repeat
With pull buoy and strapless paddles:
4 X 25 breast pull
2 X 25 drop the paddles and repeat
100 EZ recovery
KICK SET: 500
5 X 100 breast kick with standard kickboard on 2:15 sendoff, descend [went 1:48…1:43…1:40…1:35…1:32]
WARMDOWN: 200 EZ
Total Yardage: 3000
Comments