Saturday, March 10, 2007
Sunday, March 11, 2007 - Distance 1000
Today's practice is distance with the main set including a long swim. For the expert lane this is a 1,000 for the novice lane this is a 400. The workout below is for the expert lane and is 4,000 yards long.
Warm Up
3x100 Free
2x100 Choice
100 kick
More Warm up
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Warm Up
3x100 Free
2x100 Choice
100 kick
More Warm up
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:49 PM 
