Thursday, May 11, 2006
Sunday May 14, 2006 Distance or All Strokes
This workout is for the EXPERT lane and totals 4,000 for the distance set and 3,800 for the all stroke set
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Main Set for Distance Workout
6x50 drill
300 Free
300 Pull
6x50 Kick
3x100 (1:20)
400 Free
400 Pull
200 Free
200 Pull
3x100 (1:30) fast
Main Set for All Stroke Workout
3x50 kick
In the sets below, do drill on the first of each set, except pull and IM
4x100 breast
4x150 back
3x200 free
4x150 pull (descend 1-4)
3x100 IM
3x50 choice
Warm Down
200 Choice
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Main Set for Distance Workout
6x50 drill
300 Free
300 Pull
6x50 Kick
3x100 (1:20)
400 Free
400 Pull
200 Free
200 Pull
3x100 (1:30) fast
Main Set for All Stroke Workout
3x50 kick
In the sets below, do drill on the first of each set, except pull and IM
4x100 breast
4x150 back
3x200 free
4x150 pull (descend 1-4)
3x100 IM
3x50 choice
Warm Down
200 Choice
# posted by gladorca's blog @ 3:00 AM 
