Post date: Mar 19, 2013 2:14:13 PM
Low intensity distance swimming with Chris, Tina and Ryan
Time: 05:00am
Duration: 60min
Distance: 3800
Lane length: SCY
Warm up
1 x 600: 300 free/300 non-free
Main
1x500 pull
Focus on body alignment. Can you keep your feet from fishtailing? Concentrate on engaging your core muscles and driving your stroke from your hips.
5x50 with 10 sec rest
#1 easy
#2 kick
#3 your choice of single arm or rhythm drill
#4-5 swim or pull, descending your stroke count
1x500 swim with fins
As before, focus on body alignment and hip rotation. Can you add a steady 6 beat kick on top of that?
5x50 with 10 sec rest
#1 easy
#2 kick
#3 your choice of single arm or rhythm drill
#4-5 swim or pull, descending your stroke count
1x500 with choice of gear.
Same focus as above
Today's 500s are intended to be low heart rate. However, if you feel the need for speed, then go ahead and crank up. Just be sure that you're not sacrificing good technique to do that. Focus on body alignment, core engagement and driving from your hips.
(2000/3300)
Last set
1x100 easy
8x50 kick with 10 sec rest
Descend 1-4, and ascend 5-8.
(500/3800)