Sunday, June 24, 2007
June 25, 2007 - IM and Choice
The practice today works on IM and your choice of stroke. After warm-up there is a set of drills that work each stroke. For this section you should place extra emphasis on perfect stroke mechanics and not speed or power. The practice ends with some sprints that work power and speed. Below is the practice for the expert lane.
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
4x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
Warm up
200 Free
2x100 Choice
4x50 Kick
Drills
4 x (50 drill, 2x25 kick, 100 build)
once for each stroke fly, back, breast free
Main Set
6x100 IM
4x50 kick
4x100 pull
4x100 choice
8x50 odds ez, evens sprint (at least 30 sec rest)
Warm Down
100 Choice
# posted by gladorca's blog @ 10:02 AM 
