Saturday, July 22, 2006
Monday, July 24, 2006 Back Emphasis
Monday's workout will work back stroke Below is the workout for the expert lane (3,500 yards)
Warm up
3x100 Free
2x100 Choice
100 Kick
Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
200 Choice
Warm up
3x100 Free
2x100 Choice
100 Kick
Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
200 Choice
# posted by gladorca's blog @ 8:40 AM 
