Wednesday, January 11, 2006
Monday, January 9th Workout
Below is the swim workout for Monday January 9
Warm Up
200 Drill Free
200 Free
200 Pull
200 Choice
200 Kick
Drll
8x50 free descend stroke count (1-4, 5-8) (:50)
Main Set
Wait everyone will start the next set at the same time. In the next set you should get at least 45 seconds rest. If you don’t get that much drop 50 yards
6x300 free, on 5 minutes, or 250s non-free on 5 minutes (this should be a push)
Secondary Set
4x50 kick
400 pull mod pace
Warm Down
200 Choice
Warm Up
200 Drill Free
200 Free
200 Pull
200 Choice
200 Kick
Drll
8x50 free descend stroke count (1-4, 5-8) (:50)
Main Set
Wait everyone will start the next set at the same time. In the next set you should get at least 45 seconds rest. If you don’t get that much drop 50 yards
6x300 free, on 5 minutes, or 250s non-free on 5 minutes (this should be a push)
Secondary Set
4x50 kick
400 pull mod pace
Warm Down
200 Choice
# posted by gladorca's blog @ 5:15 PM 
