Sunday, February 25, 2007
Monday, February 26, 2007 Free emphasis with IM and choice between
The practice below is meant to work speed on freestyle. The kick and other strokes in between the free sets are meant to be moderate to easy efforts. In these "other" sections, swimmers may substitute their choices as long as they don't hold up the lane. Below is the selection for the expert lane and is 3,600 yards long.
Warm Up
300 Free
100 Back
100 Breast
100 Pull
100 Kick
Main Set
4x50 Kick
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez
2x100 Choice on 1:35/1:40
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez
Warm Down
200 Choice
Warm Up
300 Free
100 Back
100 Breast
100 Pull
100 Kick
Main Set
4x50 Kick
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez
2x100 Choice on 1:35/1:40
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez
Warm Down
200 Choice
# posted by gladorca's blog @ 2:58 PM 
