Sunday, May 20, 2007
May 20, 2007 - Distance night
This practice emphasizes distance. Below is what was given to the expert lane.
Warm up
200 Free
200 Kick
200 Pull
Drills
4x100 (1st 50 12 kicks/stroke 2nd 50 elbow high
3x100 (1st 50 fast, 2nd 50 DPS)
3x100 (1st 50 catch up, 2nd 50build)
Main Set (You should only take 5 to 10 secs rest on the 50s)
4x50 Ez, 400 Cruise
4x50 Med, 300 Cruise
4x50 Med, 2x200 Cruz
4x50 Faster
3x100 Faster
Warm Down
200
Warm up
200 Free
200 Kick
200 Pull
Drills
4x100 (1st 50 12 kicks/stroke 2nd 50 elbow high
3x100 (1st 50 fast, 2nd 50 DPS)
3x100 (1st 50 catch up, 2nd 50build)
Main Set (You should only take 5 to 10 secs rest on the 50s)
4x50 Ez, 400 Cruise
4x50 Med, 300 Cruise
4x50 Med, 2x200 Cruz
4x50 Faster
3x100 Faster
Warm Down
200
# posted by gladorca's blog @ 11:33 AM 
