Tuesday, March 07, 2006
Sunday, March 12, 2006 - Stroke or Distance
There will be two workouts available for Sunday. The workouts below are both for the intermediate lanes. Stroke distance is 3,100 yards. Distance workout is 3,400 yards
Warm up Stroke workout
100 Free
3x100 Pull
100 Kck
Warm up Distance workout
200 Free
100 Back
100 Breast
100 Kick
Main Set Stroke Workout
4x50 drill down/ swm back (1:15) IM order
4x75 Free on 1:30
4x25 Fast Fly on :50
4x75 Free on 1:25
4x25 Back fast :50
4x75 Free on 1:20
4x75 Fly/Back/ Breast on 1:50
4x25 Free Fast on :50
4x100 Pull (1:45)
3x100 IM (2:00)
Main Set Distance Workout
2x500 Free (1st long stroke, 2nd faster) 1:00 rest between
100 Kick ez
3x100 Back (2:10)
100 Ez
4x200 Pull (3:20)
100 Kick ez
4x100 Breast (3:20)
Warm Down for both workouts
100 choice
Warm up Stroke workout
100 Free
3x100 Pull
100 Kck
Warm up Distance workout
200 Free
100 Back
100 Breast
100 Kick
Main Set Stroke Workout
4x50 drill down/ swm back (1:15) IM order
4x75 Free on 1:30
4x25 Fast Fly on :50
4x75 Free on 1:25
4x25 Back fast :50
4x75 Free on 1:20
4x75 Fly/Back/ Breast on 1:50
4x25 Free Fast on :50
4x100 Pull (1:45)
3x100 IM (2:00)
Main Set Distance Workout
2x500 Free (1st long stroke, 2nd faster) 1:00 rest between
100 Kick ez
3x100 Back (2:10)
100 Ez
4x200 Pull (3:20)
100 Kick ez
4x100 Breast (3:20)
Warm Down for both workouts
100 choice
# posted by gladorca's blog @ 6:41 PM 
