Sunday, April 23, 2006
Monday, April 24, Marty Pyramid
I call this the Marty Pyramid. Below is the workout for the intermediate lane.
Warm Up
150 Choice, 150 Free, 200 Pull, 100 Drill
Do the following twice (1st time free 2nd time Pull)
50 on 1:05
100 on 1:45 fast
50 on 1:05
50 on 1:05
200 on 3:30 fast
50 on 1:05
50 on 1:05
100 on 1:45 fast
50 on 1:05
Kick Set
6 x 50 Kick 1:30
Choice Set
50 on 1:15
100 on 2:00 fast
50 on 1:15
100 on 2:15
100 on 2:00 fast
100 on 2:15
50 on 1:15
100 on 2:00 fast
50 on 1:15
Warm Down
100 Choice
Warm Up
150 Choice, 150 Free, 200 Pull, 100 Drill
Do the following twice (1st time free 2nd time Pull)
50 on 1:05
100 on 1:45 fast
50 on 1:05
50 on 1:05
200 on 3:30 fast
50 on 1:05
50 on 1:05
100 on 1:45 fast
50 on 1:05
Kick Set
6 x 50 Kick 1:30
Choice Set
50 on 1:15
100 on 2:00 fast
50 on 1:15
100 on 2:15
100 on 2:00 fast
100 on 2:15
50 on 1:15
100 on 2:00 fast
50 on 1:15
Warm Down
100 Choice
# posted by gladorca's blog @ 7:32 AM 
