February 8, 2010 Morning Practice – Dig out and Swim

With over 20 inches of snow on the ground, just getting to the pool this morning was a chore.  The regular pool was closed, so I had to make do with a pool about 35 miles away.

Sometimes just going back and forth is good enough to clear your head, but even an easy set can teach you a lot.

600 warm-up
Standard 200 swim/kick/pull

One set for the entire practice.  The goal of this set was to hold the swims at a pace that was at least 2 segments ahead of where you are now. That’ll make more sense when I get into the set, but keep in mind, sometimes an interval is set slow, but that doesn’t mean you always have to just make it.  Swim beyond the interval and use the extra rest to try to figure out how to swim a bit faster without using as much energy as usual.  My goal on the set was to hold a minimum of 1:10’s for the 100’s free, with no more than 12 strokes per length, working on breathing patterns, and focusing on the catch.

1 x 200 kick on 3:30 – choice of stroke
6 x 100 on 1:30
1 x 200 kick on 3:30
5 x 100 on 1:25
1 x 200 kick on 3:30
4 x 100 on 1:20
1 x 200 kick on 3:30
3 x 100 on 1:15
1 x 200 kick on 3:30
2 x 100 on 1:10
1 x 200 kick on 3:30
1 x 100 under 1:05

Finish with a very slow 200 extremely smooth