This what I swam on Wednesday morning. I decided halfway through Set 3 that I probably should work on breath control off my turns. My breathing wasn’t pretty! That’s one reason I added in the freestyle, flip turn, fly set.
I also added the dryland I do after I swim.
Warm Up (set: 500) – Running Total: 500
200 smooth swim
200 IM – 25 kick on back / 25 swim
4×25 freestyle descend 1-4
Set 1 (set: 500) – Running Total: 1000
18×25 fast free on interval with about :15R – I did a :30 second interval
– When I went too slow, I rested an interval. I rested twice on my way to 17, and then same easy back to my starting end.
1×50 easy
Set 2 (400) – 1400
200 kick with snorkel, fins, and swim keel. Alternate 25’s flutter and dolphin. Descend the 50’s 1-4
200 drill with snorkel and fins.
– 1st 100 alternate 25 fist and 25 hinge catchup.
– 2nd 100 alternate 25 fist and 25 regular catchup.
Set 3 (800) – 2200
4×50 smooth distance per stroke on :50 (holding about :38)
Rest until next :00
4×50 medium on :50 (holding about :37)
Rest until next :00
4×50 faster on :50 (holding about :36-37)
Rest until next :00
4×50 fastest on :50 (holding about :34-35)
Set 4 (200) – 2400
1×200 pull with snorkel and paddles. Focus on distance per stroke and catch.
Set 5 (300) – 2700
4×50 – 25 easy freestyle, flip turn, 25 fly with no breath on the first stroke.
– Odd 50’s I was breathing every other on the fly.
– Even 50’s I was breathing every stroke (after the first stroke)
1×100 smooth backstroke
Set 6 (200) – 2900
4 Rounds:
1×25 – 12.5 tarzan, then coast to the wall
1×25 – swim, quarters pattern. Add a little fast each round, pattern below:
#1 6.25 sprint without a breath, then coast.
#2 12.5 sprint without a breath, then coast.
#3 18.75 sprint without a breath, then coast.
#4 25 sprint without a breath
Warm Down (125) – 3025
The same warm down I always do:
1×25 “chair/sitting scull” – I travel down the pool, about :15 seconds forward, sideways, backwards, other side, and then forward till the end of the 25. (alternate version).
1×25 backwards freestyle
1×25 sculling on back, feet first
1×25 zen dolphin dives with a leap out of the pool at the end
Dryland
After every swim I do some shoulder exercises:
Today I added in some new dryland. I found a pull up area and rope in the park behind the pool. I did a few ugly pull ups and climbed the rope twice 😂. This was the first time in a long time that I’ve done pull ups or climbed a rope.
