Sunday, June 11, 2006
Sunday, June 11, 2006 Distance or Sprint and IM
Again there is a choice of workouts. Either distance or sprint and IMs. The workouts are for the Expert lanes. There are 4,100 yards for the distance workout and 3,700 yards for the sprint and IM workout.
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Distance workout
5x100s (1st 12 kicks per pull, 2nd catchup, 3rd 50 right arm 50 free, 4th 50 left arm 50 free, and 5th DPS)
3x500 1st one is pull
100 ez
3x200 1st one is pull
100 ez
3x100 1st one is pull
100 ez
Sprint IM workout
4x50 drill (wait for coach)
3x25 fly K
3x25 br K
3x25 bk K
3x25 fr K
6x100 IM (1:30)
50 Ez
6x100 Pull (descend) (1:25)
50 Ez
10 x 50 Choice (desc 1-5,6-10) rest increasing by 5 sec start with 10 sec rest
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Distance workout
5x100s (1st 12 kicks per pull, 2nd catchup, 3rd 50 right arm 50 free, 4th 50 left arm 50 free, and 5th DPS)
3x500 1st one is pull
100 ez
3x200 1st one is pull
100 ez
3x100 1st one is pull
100 ez
Sprint IM workout
4x50 drill (wait for coach)
3x25 fly K
3x25 br K
3x25 bk K
3x25 fr K
6x100 IM (1:30)
50 Ez
6x100 Pull (descend) (1:25)
50 Ez
10 x 50 Choice (desc 1-5,6-10) rest increasing by 5 sec start with 10 sec rest
Warm Down
200 Choice
# posted by gladorca's blog @ 12:08 PM 
