Friday, May 19, 2006
Sunday, May 21, 2006 Distance or Mid-distance/sprints
Again this day has a choice of two workouts. This is a posting for the expert lane.
Warm up
200 Choice
3x100 Pull
3x100 Free
200 Kick
1st section of mid-distance/sprint workout
2 times the following:
100 Free Drill down pool/ swim back
50 kick
100 Pull
50 kick
100 Swim
2nd section of mid-distance/sprint workout
4x200 Free
3rd section of mid-distance/sprint workout
3 times the following:
100 choice drill down/swim back
50 kick
100 choice
4th section of mid-distance/sprint workout
Sprints off the blocks
1st secton of distance workout
8x50 free descend stroke count 1-4 and 5-8 on 50 seconds
2nd section of distance workout
6x300 free on 5 minutes, or 6x250s non-free on 5 minutes
This should be a push. You sould get at least 45 seconds rest. If you don't then drop 50 yards
3rd section of distance workout
4x50 kick
400 pull moderate pace
Warm Down
200
Warm up
200 Choice
3x100 Pull
3x100 Free
200 Kick
1st section of mid-distance/sprint workout
2 times the following:
100 Free Drill down pool/ swim back
50 kick
100 Pull
50 kick
100 Swim
2nd section of mid-distance/sprint workout
4x200 Free
3rd section of mid-distance/sprint workout
3 times the following:
100 choice drill down/swim back
50 kick
100 choice
4th section of mid-distance/sprint workout
Sprints off the blocks
1st secton of distance workout
8x50 free descend stroke count 1-4 and 5-8 on 50 seconds
2nd section of distance workout
6x300 free on 5 minutes, or 6x250s non-free on 5 minutes
This should be a push. You sould get at least 45 seconds rest. If you don't then drop 50 yards
3rd section of distance workout
4x50 kick
400 pull moderate pace
Warm Down
200
# posted by gladorca's blog @ 4:03 PM 
