Sunday, August 27, 2006
Sunday, August 27, 2006 Distrance/push
This day's workout is meant to be distance, but pushing the speed. Each lane will leave the wall at the same time. The workout below is for the expert lane.
Warm Up
200 Drill
200 Free
200 Pull
200 Choice
200 Kick
Drills
8x50 free
descend stroke count (1-4, 5-8) (:50)
Main Set
Each lane will start the next set at the same time. In the next set you should get at least 45 seconds rest. If you don’t get that much drop 50 yards
6x300 free, on 5 minutes, or 250s non-free on 5 minutes (this should be a push)
Warm Down
4x50 kick
400 pull mod pace
200 Choice
Warm Up
200 Drill
200 Free
200 Pull
200 Choice
200 Kick
Drills
8x50 free
descend stroke count (1-4, 5-8) (:50)
Main Set
Each lane will start the next set at the same time. In the next set you should get at least 45 seconds rest. If you don’t get that much drop 50 yards
6x300 free, on 5 minutes, or 250s non-free on 5 minutes (this should be a push)
Warm Down
4x50 kick
400 pull mod pace
200 Choice
# posted by gladorca's blog @ 12:02 PM 
