Tuesday, April 04, 2006
Sunday, April 9, Mostly Breast Stoke or Distance Free
This is the workout for the intermediate lane. You can choose to do the mostly breast stroke workout of the free distance workout. Intermediate Lane (3,000 for stroke and 3,200 for distance free)
Warm up stroke
200 Free
2x100 Choice
2x50 Kick
Warm up distance free
200 Free
200 Pull
100 Kick
Drills stroke
4x50 breast drill down /swim back
Drills for distance free
2x50 free swim like a pencil. Try to be a straight as possible
2x50 free catch-up
2x50 distance per stroke (long strokes)
Main set stroke
2x100 Breast
3x100 Free
4x50 Breast Kick
3x100 Pull
2x100 Back
2x100 Free
100 Breast
100 Free
4x75 IM order
6x50 Breast build 1-3, 4-6
Main set distance free
400 build (start ez)
400 Dist Race Pace
6x50 kick
400 Pull
4x100 Dist Race Pace (rest :30)
4x100 Pull (1:45)
Warm down for stroke and distance free
100 Choice
Warm up stroke
200 Free
2x100 Choice
2x50 Kick
Warm up distance free
200 Free
200 Pull
100 Kick
Drills stroke
4x50 breast drill down /swim back
Drills for distance free
2x50 free swim like a pencil. Try to be a straight as possible
2x50 free catch-up
2x50 distance per stroke (long strokes)
Main set stroke
2x100 Breast
3x100 Free
4x50 Breast Kick
3x100 Pull
2x100 Back
2x100 Free
100 Breast
100 Free
4x75 IM order
6x50 Breast build 1-3, 4-6
Main set distance free
400 build (start ez)
400 Dist Race Pace
6x50 kick
400 Pull
4x100 Dist Race Pace (rest :30)
4x100 Pull (1:45)
Warm down for stroke and distance free
100 Choice
# posted by gladorca's blog @ 7:52 PM 
