Saturday, August 05, 2006
Monday, August 14, 2006 Free and IM
This workout is a combination of distance and IM. The workout is for the expert lane and is 4,000 yards long.
Warm Up
3x100 Free
3x100 choice
4x50 Kick
Drills
Golf means is that you count your strokes per 50 and add the time per 50 to get a total called your “par”. Try to make your “par” as low as possible, experiment with faster turn over and/or longer strokes
10x50 Golf (1:00)
1st Main Set (Free)
One the next set keep a steady pace. Wait for lane to finish before starting next thing.
100 Free
200 Pull
300 Free
400 Pull
500 Free
2nd Main Set
On the next set your effort should increase with each row
4x100 IM (1:35)
3x100 Kick (1:50)
2x100 IM (1:30
100 Choice (push)
Warm Down
200 Choice
Warm Up
3x100 Free
3x100 choice
4x50 Kick
Drills
Golf means is that you count your strokes per 50 and add the time per 50 to get a total called your “par”. Try to make your “par” as low as possible, experiment with faster turn over and/or longer strokes
10x50 Golf (1:00)
1st Main Set (Free)
One the next set keep a steady pace. Wait for lane to finish before starting next thing.
100 Free
200 Pull
300 Free
400 Pull
500 Free
2nd Main Set
On the next set your effort should increase with each row
4x100 IM (1:35)
3x100 Kick (1:50)
2x100 IM (1:30
100 Choice (push)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:53 PM 
