Sunday, April 15, 2007
April 16, 2007 Back Emphasis
This days practice puts an emphasis on back stroke. Below is the set for the expert lane.
Wamr up
3x100 Free
2x100 Choice
100 Kick
Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
4x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
Sprints from the block end
Do a few sprints from the blocks working. The purpose of these are to practice what you would do in a real race. Perfect turns, great form, hard finish. You aren't trying to set records, but make all of your movements automatic.
Wamr up
3x100 Free
2x100 Choice
100 Kick
Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
4x75 back, free, back
200 back
2x100 back
4x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
Sprints from the block end
Do a few sprints from the blocks working. The purpose of these are to practice what you would do in a real race. Perfect turns, great form, hard finish. You aren't trying to set records, but make all of your movements automatic.
# posted by gladorca's blog @ 6:50 AM 
Comments:
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coach,
I read your blog every Monday and then usually complete it on my own an hour earlier than Orca starts (since Mon is a somewhat late practice). So thanks so much for posting these workouts and adding variety to my weekly workouts. You're the best,
HH
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I read your blog every Monday and then usually complete it on my own an hour earlier than Orca starts (since Mon is a somewhat late practice). So thanks so much for posting these workouts and adding variety to my weekly workouts. You're the best,
HH
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