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SQUID practice 9-2015.
Nov. 24th, 2015 08:12 pmWARMUP = 300 yards
300 easy swim
Note to self: get back to doing a more structured warmup. Try 25 free drill / 25 free swim / 25 back on repeat.
FIRST SET = 400 yards
8 x 50
1st 25: balancing drill - focus on feeling the long axis of your body & rotating around it while the head stays perfectly still, good water catch with the fingertips then the forearms, & solid six-beat kick to help with hip rotation. The goal is to glide through the water - high-efficiency strokes.
2nd 25: backstroke kick
1:10
SECOND SET = 700 yards
3 x (3 x 75) all free
1st 75: build
2nd 75: 25 easy / 25 hard / 25 easy
3rd 75: 25 hard / 25 easy / 25 hard
:15 rest
At the end, easy 25 swim to come back to the shallow end of the pool.
THIRD SET = 900 yards
3 x 100 free come in on 1:30, out on 2:00
3 x 100 free come in on 1:30, out on 1:50
3 x 100 free come in on 1:30, out on 1:40
FOURTH SET = 450 yards
3 x 50 free come in on ~:42-45, out on 1:00
3 x 50 free come in on ~:45, out on :55
3 x 50 free come in on ~:45, out on :50
WARMDOWN = 250 yards
250 free easy. I actually felt really good by the end of warmdown.
Total workout = 3,000 yards in ~75 minutes.
I did all 3,000 yards.
Cumulative distance with the SQUID = 24,450 yards (13.9 miles).
This was a really nice workout. I made up the first set & I think that, because I've been out of the water for so long, I need to do quite a bit of drill until I can whip my stroke forms back into shape.
300 easy swim
Note to self: get back to doing a more structured warmup. Try 25 free drill / 25 free swim / 25 back on repeat.
FIRST SET = 400 yards
8 x 50
1st 25: balancing drill - focus on feeling the long axis of your body & rotating around it while the head stays perfectly still, good water catch with the fingertips then the forearms, & solid six-beat kick to help with hip rotation. The goal is to glide through the water - high-efficiency strokes.
2nd 25: backstroke kick
1:10
SECOND SET = 700 yards
3 x (3 x 75) all free
1st 75: build
2nd 75: 25 easy / 25 hard / 25 easy
3rd 75: 25 hard / 25 easy / 25 hard
:15 rest
At the end, easy 25 swim to come back to the shallow end of the pool.
THIRD SET = 900 yards
3 x 100 free come in on 1:30, out on 2:00
3 x 100 free come in on 1:30, out on 1:50
3 x 100 free come in on 1:30, out on 1:40
FOURTH SET = 450 yards
3 x 50 free come in on ~:42-45, out on 1:00
3 x 50 free come in on ~:45, out on :55
3 x 50 free come in on ~:45, out on :50
WARMDOWN = 250 yards
250 free easy. I actually felt really good by the end of warmdown.
Total workout = 3,000 yards in ~75 minutes.
I did all 3,000 yards.
Cumulative distance with the SQUID = 24,450 yards (13.9 miles).
This was a really nice workout. I made up the first set & I think that, because I've been out of the water for so long, I need to do quite a bit of drill until I can whip my stroke forms back into shape.
