I'm currently training for triathlons so my swimming is mostly in maintenance mode. However I'm also working on learning Fly so I still like to swim that. Here's a set I did yesterday to combine the two:
Warmup (continuous, at an easy to moderate pace with fins):
200 swim free, fists drill
2 X :
100 flutter w/board, 100 swim
100 dolphin w/board, 50 dolphin hands at sides no board, 50 fly
Main (no equipment):
1000 yards continuous, swam as:
5 X (150 free + 50 fly)
Pull:
5 X 100 pull with paddles, descend on 2:00
Warmdown:
400 miscellaneous easy swim (free, fly, ***)
For me, swimming with fists and fins during warmup really sets up the rest of the workout by reinforcing the proper EVF technique. I feel like I'm pulling myself past a point in the water, with little or no slippage.
I enjoyed doing the 1000 with fly mixed in. It felt easy and smooth at first, then after the first 200 the fly put me in "500 burn mode", after which it was all about mental focus and maintaining smooth form for the rest of the set. The last 50 fly was pretty ugly, but other than that I held form. I like mixing stroke into a long swim because it keeps things interesting and helps me count the laps.
Does anyone else do this? Any ideas for similar sets?
