Tuesday, February 28, 2006
Monday, March 6, 2006 30 Minute Swim
Intermediate Lanes (3,200 yards)
This is called the 30 minute swim because the main set of 100's should be done without extra rest. You should go straight into the next interval without waiting.
Long Warm up
100 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 4 breaths per 50
100 free
100 kick
Main Set
5 100s 1:50
5 100s 1:45
4 100s 1:40
4 100s 1:35
Stretch Out Sets
100 Ez
2x(50 Choice, 50 kick, 100 choice)
Warm Down
200 Choice
This is called the 30 minute swim because the main set of 100's should be done without extra rest. You should go straight into the next interval without waiting.
Long Warm up
100 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 4 breaths per 50
100 free
100 kick
Main Set
5 100s 1:50
5 100s 1:45
4 100s 1:40
4 100s 1:35
Stretch Out Sets
100 Ez
2x(50 Choice, 50 kick, 100 choice)
Warm Down
200 Choice
# posted by gladorca's blog @ 6:06 PM 
