Sunday, June 18, 2006
Sunday, June 18, Distance or Sprint
This is the epert workout for Sunday, June 18th. There is a choice of workouts. One emphasizes distance (4,200 yards total) while the other emphasizes short distance speed (3,700 yards total).
Warm-up
500 Choice
Distance Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
400 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down is 200 Choice
Sprint workout
4x200 (50 kick on side, 50 catch-up, 100 free)
5x50 Kick (descend)
5x100 Pull (steady pace) 1:20
5x50 Kick (descend)
5x100 Choice (work turns and tech)
4 times:
4x25 choice fast turn over
then 100 with faster turnover
Warm Down is 100 Choice
Warm-up
500 Choice
Distance Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
400 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down is 200 Choice
Sprint workout
4x200 (50 kick on side, 50 catch-up, 100 free)
5x50 Kick (descend)
5x100 Pull (steady pace) 1:20
5x50 Kick (descend)
5x100 Choice (work turns and tech)
4 times:
4x25 choice fast turn over
then 100 with faster turnover
Warm Down is 100 Choice
# posted by gladorca's blog @ 8:00 AM 
