As I missed today’s workout due to getting stuck in the snow drift on my driveway, I did the following at the noon swim:
Warm-up 1300m:
- 3 x 100m Pull as 100 each of FS, BK, BR
- 4 x (25m kick IM, 25m swim FS)
- 200 m Pull FS-BK mix
- 4 x (25m kick FS, 25m swim IM)
- 200m Pull FS-BK-BR mix
- 100m BK Drill (25m each of L-Arm, R-Arm, 3-3-3, full)
- 100m FS Drill (25m each of Fist, Straight arm, high elbow, full)
Set 1: Kick
- 5 x 50m Kick choice with board on 1:05
- 5 x (25m Kick FAST, 25m swim easy on 1:30)
Set 2:
- 3 x (100m Back Strong, 200m easy swim) [1:25, 1:23 and 1:20 for the 100’s BK)
- 2 x 100m I.M. Strong, 200m easy swim) [1:29, 1:25]
Set 3:
- 5 x (25m Race Pace, 25m Easy on 1:30) in I.M. sequence plus one extra BR [FL 16 sec, BK 18 sec, BR 20 sec, FS 14 sec, BR 18 sec]
Swim Down:
- 250m Pull Increase Breathing FS / BK