Friday, May 05, 2006
Sunday, May 7, 400 7 times or 47 50s
This is my birthday workout. This is for the EXPERT lane (4000 yards for the 400s and 3750 for the 50s)
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Drills for 400 set (no drill set for the 50s workout)
50 left arm, 50 right,
50 catch up
50 breast 2k/pull
50 back goggles on head
50 1 arm fly
Main Set for 400 set
400 (50 drill/ 50 swim)
400 free
400 free pull
400 (50 swim/50 Kick)
400 (4x100 IM)
400 (4x100 Free
Main Set 50s workout
8x50 alt free and fly
8x50 free desc1-4/5-8
8x50 back desc1-4/5-8
8x50 kick
8x50 free desc1-4/5-8
8x50 breast desc 1-8
7x50 free desc 1-7
4x100 IM
Warm Down
200 Choice
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Drills for 400 set (no drill set for the 50s workout)
50 left arm, 50 right,
50 catch up
50 breast 2k/pull
50 back goggles on head
50 1 arm fly
Main Set for 400 set
400 (50 drill/ 50 swim)
400 free
400 free pull
400 (50 swim/50 Kick)
400 (4x100 IM)
400 (4x100 Free
Main Set 50s workout
8x50 alt free and fly
8x50 free desc1-4/5-8
8x50 back desc1-4/5-8
8x50 kick
8x50 free desc1-4/5-8
8x50 breast desc 1-8
7x50 free desc 1-7
4x100 IM
Warm Down
200 Choice
# posted by gladorca's blog @ 5:04 AM 
