Friday, January 12, 2007
Monday, January 15, 2007 100s on 3 minutes
This is a challenge set workout. 10 by 100 sprints on 3 minutes. The swimmer leaves every 3 minutes. The challenge is to make each sprint the same speed. Here is the plan for the expert lane.
Warm up
200 Free
3x100 Pull
100 Kck
More warm up
6 x 100 free on 1:25
Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Warm Down
6 x 100 Pull or swim choice, steady pace
200 Choice
Warm up
200 Free
3x100 Pull
100 Kck
More warm up
6 x 100 free on 1:25
Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Warm Down
6 x 100 Pull or swim choice, steady pace
200 Choice
# posted by gladorca's blog @ 12:05 PM 
