Monday, July 03, 2006
Thursday, June 29, 2006 IM
Here is the Thrusday night workout. Kat went out of town. The emphasis is IM. The workout is for the expert lane. Total yardage is 3,700 yards.
Warm Up
200 Free
200 IM Drill down swim back
200 Pull
100 Kick
Drills
4x50 Coaches choice
Main Set
6x100 Free 1:25 then rest 1:00
200 Free fast
100 IM Drill
3 x 100 build on 1:45 1 of each stroke except free
4x100 Free on 1:20 then rest 100
100 Free fast
100 IM drill
3x100 IM moderate on 1:50
100 Ez
3x100 Free on 1:30 moderate
100 Free, breath control 3,5,7,9
Warm Down
200 Choice
Warm Up
200 Free
200 IM Drill down swim back
200 Pull
100 Kick
Drills
4x50 Coaches choice
Main Set
6x100 Free 1:25 then rest 1:00
200 Free fast
100 IM Drill
3 x 100 build on 1:45 1 of each stroke except free
4x100 Free on 1:20 then rest 100
100 Free fast
100 IM drill
3x100 IM moderate on 1:50
100 Ez
3x100 Free on 1:30 moderate
100 Free, breath control 3,5,7,9
Warm Down
200 Choice
# posted by gladorca's blog @ 5:30 PM 
