warm up - 800
400 B/F
4x100 K/S
transition - 10x25 - 250
2 - fist, 2 -1/2 fist, 2 - roll drill, 2 - build, 2 - easy
main - 800
4x50 F desc 1-4 (approx :30 rest)
1-mod, 2 - 400 pace, 3 - 200 pace, 4 - under 200 pace
200 easy
4x50 B - as above
200 easy
warm down - 150
2000 SCM
Adventures in training and competition for a masters swimmer.
About Me
- jb
- I'm a 38-year-old masters swimmer with a competitive background in age group, high school, and collegiate swimming. After about 12 years away from the sport, I began swimming and competing again in 2003.
terminology and abbreviations
- SCM = short course meters (25 meter pool)
- SCY = short course yards (25 yard pool)
- LCM = long course meters (50 meter pool)
- S = swim; K = kick; D = drill
- F = freestyle; B = backstroke; Br = breaststroke; Fly = butterfly
- dryland = any training not done in the water
- abd = abduction (of the shoulder)
- IR = internal rotation (of the shoulder)
- ER = external rotation (of the shoulder)
- cat/camel = spine mobility exercise done on hands/knees
- Tband = theraband (elastic band resistance)
- all 4's WBing = shoulder girdle exercise done on hands/knees to promote light contraction of all muscles around shoulders
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