Sunday, February 25, 2007
Sunday, February 25, 2007 Distance 500s
This practice emphasizes aerobic base with a set of distance swims. Below is for the expert lane and is 4,000 yards long. Other lanes have less yardage.
Warm Up
200 Free
200 Kick
200 Pull
Continued Warm Up
5x100s
1st 12 kicks per pull
2nd catchup
3rd 50 right arm 50 free
4th 50 left arm 50 free
5th DPS
Main Set
3x500 1st one is pull
100 ez
3x200 1st one is pull
100 ez
3x100 1st one is pull
100 ez
Warm Down
200 Choice
Warm Up
200 Free
200 Kick
200 Pull
Continued Warm Up
5x100s
1st 12 kicks per pull
2nd catchup
3rd 50 right arm 50 free
4th 50 left arm 50 free
5th DPS
Main Set
3x500 1st one is pull
100 ez
3x200 1st one is pull
100 ez
3x100 1st one is pull
100 ez
Warm Down
200 Choice
# posted by gladorca's blog @ 2:55 PM 
