04/05/04 Asphalt Green Practice
I’ve been in NYC for the past few days and have had a chance to swim at my old pool — Asphalt Green. What a great place! They set it up for 50-meter swimming on weekend mornings, so I got to swim long course and do a lot of untinterrupted drilling. This morning, it was configured for SCY, and here’s what I did.
WARMUP: 400
400 EZ, alternating back/free/breast kick
MAIN SET:
The first two 400 IMs were with no equipment; the last 400 was with with fins. The sets of 4
1 X 400 IM 6:37
4 X (25 UW breast with dolphin kick + 25 Body-Dolphin Breast + 25 UW Breast with dolphin kick + 25 Body-Dolphin Breast) with fins on 2:15 (Times were 1:40-1:36.)
1 X 400 IM 6:29
4 X 100 breast set as above, this time with fins and paddles. On 2:15. (Times were 1:37-1:35.)
100 EZ
1 X 400 IM with fins 6:05
100 EZ
8 X 50 Breast Kick (Odds: with board/ Evens: on back with pull buoy) Five Rocket Launchers before each 50
100 EZ
4 X 25 Breast on :30. Held :20 on each one.
WARMDOWN: 100
Total Yardage:3200
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