Saturday, April 28, 2007
April 29, 2007 Marty's Pyramid
This practice alternates fast and medium to slow swims. Marty introduced me to this set. The practice ends with a few sprints and starts off the blocks in preparation for coming meets. Below is the practice for the expert lane.
Warm up
200 Choice
200 Free
200 Kick
100 Drill
Main Set
On the sets below without times wait for lane (i.e. 3rd or 4th person to get to the wall)
1st pyramid
50
100 fast
50
100
200 fast
100
50
100 fast
50
8x100 choice (1:35)
2nd pyramid
Pull
50
100 fast
50
100
200 fast
100
50
100 fast
50
Sprints off the blocks
Warm Down
Warm up
200 Choice
200 Free
200 Kick
100 Drill
Main Set
On the sets below without times wait for lane (i.e. 3rd or 4th person to get to the wall)
1st pyramid
50
100 fast
50
100
200 fast
100
50
100 fast
50
8x100 choice (1:35)
2nd pyramid
Pull
50
100 fast
50
100
200 fast
100
50
100 fast
50
Sprints off the blocks
Warm Down
# posted by gladorca's blog @ 9:47 PM 
