Saturday, August 05, 2006
Monday, August 7, 2006 Free and some stroke
The workout below is mostly freestyle, but includes some stroke. What is shown is for the expert lane and is 3,550 yards.
Warm Up
200 Free
200 Free Drill
200 Kick
Continued Warm Up
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM
1st Main Set
Do the following 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
2nd Main Set
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Warm Down
200 Choice
Warm Up
200 Free
200 Free Drill
200 Kick
Continued Warm Up
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM
1st Main Set
Do the following 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
2nd Main Set
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:43 PM 
