Saturday, September 23, 2006
Sunday, September 24, 2006 Distance
Sunday's workout has its usual emphasis on distance with a descending pyramid to a sprint. Below is the workout for expert lane and is 4,200 yards. This is a little longer than usual.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Drills
4x50 :20 secs rest working streamline and long stroke
Main Set
600 Free long strokes
300 Pull
500 Free think streamline
250 Pull
400 Free each 100 faster
200 Pull
300 Free break every 100 5 sec
150 Pull
200 Free
100 Pull
50 Sprint Free
Warm Down
150 choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Drills
4x50 :20 secs rest working streamline and long stroke
Main Set
600 Free long strokes
300 Pull
500 Free think streamline
250 Pull
400 Free each 100 faster
200 Pull
300 Free break every 100 5 sec
150 Pull
200 Free
100 Pull
50 Sprint Free
Warm Down
150 choice
# posted by gladorca's blog @ 9:55 PM 
