Saturday, April 29, 2006
Sunday, April 30, Distance or Stroke
Today there is a choice, distance or stroke. As usual this workout is for the intermediate lane.
Warm up
200 Free
2x100 Choice
2x50 Kick
Main Set for Stroke workout
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
4x100 IM
4x50 kick
5x100 pull
3x100 choice
6x50 odds ez, evens sprint (at least 30 sec rest)
Main Set for Distance workout
4x50 drill (count strokes on first 50, 2nd 50 take longer strokes, 3rd 50 take faster strokes, 4th 50 try to take faster and longer strokes)
100, 200, 300, 400, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall
100 Ez kick
4x100 Choice
Warm Down
100 Choice
Warm up
200 Free
2x100 Choice
2x50 Kick
Main Set for Stroke workout
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
4x100 IM
4x50 kick
5x100 pull
3x100 choice
6x50 odds ez, evens sprint (at least 30 sec rest)
Main Set for Distance workout
4x50 drill (count strokes on first 50, 2nd 50 take longer strokes, 3rd 50 take faster strokes, 4th 50 try to take faster and longer strokes)
100, 200, 300, 400, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall
100 Ez kick
4x100 Choice
Warm Down
100 Choice
# posted by gladorca's blog @ 10:06 PM 
