Saturday, January 20, 2007
Monday, January 22, 2007 Back Emphasis
Today's workout has an emphasis on back stroke. Back stroke dominates the beginning of workout. The total yardage of this workout is 3,700 yards.
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Second Warm Up
10x50 drill down swim back, back
Main Set
2 time the following:
{50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast}
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Second Warm Up
10x50 drill down swim back, back
Main Set
2 time the following:
{50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast}
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)
Warm Down
200 Choice
# posted by gladorca's blog @ 5:37 PM 
