Tuesday, June 20, 2006
Sunday, June 25, 2006 Distance or Sprint
There is again a choice of a distance workout or a sprint workout. The workout below is for the expert lane.
Warm up for distance workout
200 Free
200 Choice Drill Down Swim back
300 Pull
100 Kick
Main set for distance workout
4x75 catchup drill
500 think of ¾ catchup
4x75 finger tip drag
500 pull if you have a pull buoy
4x75 kick
500
4x75 fist drill
500 pull if you have a pull buoy
Warmdown for distance workout
200 Choice
Warm up for sprint workout
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
Main set for sprint workout
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
4x100 Choice on 1:35
3x100 Pull 1:25
Warm down for sprint workout
200 Choice
Warm up for distance workout
200 Free
200 Choice Drill Down Swim back
300 Pull
100 Kick
Main set for distance workout
4x75 catchup drill
500 think of ¾ catchup
4x75 finger tip drag
500 pull if you have a pull buoy
4x75 kick
500
4x75 fist drill
500 pull if you have a pull buoy
Warmdown for distance workout
200 Choice
Warm up for sprint workout
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
Main set for sprint workout
4x 150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
4x100 Choice on 1:35
3x100 Pull 1:25
Warm down for sprint workout
200 Choice
# posted by gladorca's blog @ 6:29 PM 
