03/05/04 All-Stroke 50s (Except Fly)
I’m signed up for the IMs and breaststroke events at two meets — one in Ohio in mid March, and then USMS Nationals in Indy in April. So when I swim on my own, I’m trying to do sets that are specific to these events. Here’s a 45-minute practice that I did today.
Alternate 50 SA drill with 50 LA drill for 400 yards, then finish with 100 free.
MAIN SET: 1650
Swim three rounds of the following. There’s no break between the drill/swim 50s and the nekked 50s.
5 X 50 (25 drill + 25 swim) on 1:05 WITH FISTGLOVES
5 X 50 on 1:00 WITHOUT FISTGLOVES
50 EZ recovery
Round #1: Backstroke
Times were approx. :45 on the drill/swim 50s; :43 on the swims
Round #2: Breaststroke
Underwater Breast Kick
Breast with Two Kicks per stroke
Breast Breathing Every Other Stroke
Times were approx. :47 on the drill/swim 50s; :45 on the swims.
Round #3: Freestyle
Breathe Every Stroke
Times were approx. :40 on the drill/swim 50s; :37 to :38 on the swims.
150 EZ warmdown, then 3 starts from the blocks.
Total Yardage: 2000