Saturday, March 03, 2007
Monday, March 5, 2007 - Back Emphasis
This practice puts emphasis on back stroke for the first half emphsizing stroke work and follows up with pull an choice and pull for an aerobic set. Below is the practice for the expert lane.
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Kick
Back Emphasis
4 x 25 drill directed by coach
10x50 drill down swim back, back
2 time the following:
50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast
Aerobic Set
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
Back Emphasis
4 x 25 drill directed by coach
10x50 drill down swim back, back
2 time the following:
50 bk Kick
100 back drill down and swim back
100 back ez
100 bk med
100 bk fast
Aerobic Set
6x100 Pull desc 1-3,4-6 (1:20)
6x100 Choice (1:30)
Warm Down
200 Choice
# posted by gladorca's blog @ 6:58 PM 
