Tuesday, March 21, 2006
Sunday, March 26, 2006 - 100s for time
This is a test set. 100s for time on three minutes. If you don't want to do 100s for time, it isn't required. You can also do a longer distance, as long as you finish the diistance within 3:00 minutes (i.e. 150, 200, or 250 yards); however, this distance won't be timed.
For the intermediate lane
Warm up
200 Free
3x100 Pull
100 Kick
Continuation of warm up
5 x 100 free on 1:45 (continuation of warm-up)
Test Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Stretch out
5 x 100 Pull or swim choice, steady pace
Warm down
200 Choice
For the intermediate lane
Warm up
200 Free
3x100 Pull
100 Kick
Continuation of warm up
5 x 100 free on 1:45 (continuation of warm-up)
Test Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Stretch out
5 x 100 Pull or swim choice, steady pace
Warm down
200 Choice
# posted by gladorca's blog @ 6:53 PM 
