3000 - 2 x (1000 free, 100 back), 800 free
Here's the Beginner version of the workout:
Objective: Focus on Stroke count and increasing your effort without increasing your stroke count
Warmup: 200 - 100 free easy, 100 kick
Main Set: 1150 -
200 free @ 85% - nice and long strokes. Catch - slow to fast. Maintain same stroke count as the 250 free
100 - 4 x 25’s fast and strong kick
150 free @ 85% - maintain stroke count
50 kick strong and fast!
100 free @90% - focus on strong pull and really good extension, maintain or decrease stroke count
50 kick easy
50 ALL OUT - DON’T LOSE YOUR STROKE QUALITY!
450 - 6 x 75’s - Scull/Drill/Swim by 25 :15 seconds rest
Drills:
200 - 4 x 50’s left arm only, right arm only by 25 :10 rest
Hand and forearm should be one unit and not cross centerline, but reach out at 1 o’clock and pull with elbow out and hand/arm pointing straight down to the bottom of the pool, bent elbow recovery. Dolphin kick or flutter your choice.
Warm down: 200 Choice
After the workout (which I was on deck for, I went through the Beginner version twice for a yardage of 3500.
Then tacked on an additional 3500:
3 x (1000 pull, 100 back)
200 IM
10,000 yards total in 2:50
This afternoon I'm taking the family out the GSL Marina for a swim right before going over to spend the afternoon with my extended family playing games and eating lots of good food.
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Update:
Met at the GSL Marina with Jim and he brought Tim Heurmann! The air temp was awesome. I didn't need a coat. Water temp was up higher too. It read 46.8°F. Got in 4 laps for 1 mile. I also brought the kayak and Jacob take GPS measurement. Figured out exactly where the .25 mile lap points are.
I also sent out a press release on the ice mile coming up in two weeks. Fox13 is going to meet out at the marina next Tuesday for our next training swim. That should be cool.
Total: 1 mile in 25:55
Daily Total: 6.68 miles
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Update:
Met at the GSL Marina with Jim and he brought Tim Heurmann! The air temp was awesome. I didn't need a coat. Water temp was up higher too. It read 46.8°F. Got in 4 laps for 1 mile. I also brought the kayak and Jacob take GPS measurement. Figured out exactly where the .25 mile lap points are.
I also sent out a press release on the ice mile coming up in two weeks. Fox13 is going to meet out at the marina next Tuesday for our next training swim. That should be cool.
Total: 1 mile in 25:55
Daily Total: 6.68 miles
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