Saturday, March 17, 2007
Sunday, March 18, 2007 - Reverse Pyramid
This practice puts emphasis on distance and is organized as a reverse pyramid. What is shown below is for the expert lane and is 4,000 yards.
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, 50 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)
200 Warm Down
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, 50 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)
200 Warm Down
# posted by gladorca's blog @ 10:08 PM 
