Saturday, January 06, 2007
Sunday, January 7, 2007 Reverse Pyramid
Sundays swim emphasis is on distance, but this one increases distances towards the end of practice, making it a challenge. Keep up the pace through the end of the workout. Below is the expert lane's instructions.
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 20 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)
Warm Down
200 Choice
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
500 free (50 drill, 50 swim)
400 back (50 drill, 50 swim)
300 breast (50 drill, 20 swim)
200 fly (drill down, swim back)
100 IM
100 Kick
200 Free
300 Kick
400 Pull
500 Free (broken every 100 for 5 to 10 secs)
Warm Down
200 Choice
# posted by gladorca's blog @ 3:33 PM 
