Tuesday, March 28, 2006
Sunday, April 2, Free or Stroke
You'll have a choice of doing either a free (3,200 yards) or stroke (2,900 yards) workout. Below is the workout for the medium lane.
Warm Up Stroke workout
200 Free
2x100 Choice
2x50 Kick
Warm Up Free workout
200 Free
200 Pull
100 Kick
Main Set Stroke workout
8x25 evens alternate free and back, odds alternate fly and breast
8x75 IM rotation
3x(3x100 stroke, 100 Kick, 100 free Pull)
Main set Free workout
6x50 kick
4x50 ri 10 steady
4x100 ri 10 same pace as 50s
4x200 ri 15 same pace as 100s
4x100 ri 15 faster
4x50 ri 15 fastest
Warm down, both workouts
100 Choice
Warm Up Stroke workout
200 Free
2x100 Choice
2x50 Kick
Warm Up Free workout
200 Free
200 Pull
100 Kick
Main Set Stroke workout
8x25 evens alternate free and back, odds alternate fly and breast
8x75 IM rotation
3x(3x100 stroke, 100 Kick, 100 free Pull)
Main set Free workout
6x50 kick
4x50 ri 10 steady
4x100 ri 10 same pace as 50s
4x200 ri 15 same pace as 100s
4x100 ri 15 faster
4x50 ri 15 fastest
Warm down, both workouts
100 Choice
# posted by gladorca's blog @ 5:50 PM 
