> February 16, 2010 Morning Practice - Free, free, free | GoSwim TV

February 16, 2010 Morning Practice – Free, free, free

This morning’s practice did allow me to continue to work on my standard pace… which is always good.

1,000 standard warm-up – usual mix of swim, kick, pull

Main Set – easy intervals, so hold all swims at or below 1:10 pace while focusing on varying breathing patterns and grabbing the water with the entire arm out front.
400 free on 6:00
100 free on 1:25
300 free on 4:30
200 free on 2:50
200 free on 3:00
300 free on 4:15
100 free on 1:30
400 free on 5:40

Next set:
6 x 150 stroke sandwich (middle 50 IM order stroke, fly, back, breast) on 2:15

Easy 100

Final set:
1 x 200 free on 2:50
2 x 150 free on 2:15
3 x 100 free on 1:25
2 x 75 free on 1:15
1 x 50 free loosen

Mixed in some pulling to finish the practice at the end… probably another 300, but really thinking about the catch.  It was nice… really. 🙂