Sunday, July 15, 2007
July 16, 2007 Back Stroke Emphasis
Back Sroke will be emphasized on this workout. Below is the practice for the expert lane and is 3,500 yards including warmup and warm down.
Warm UP
3x100 Free
2x100 Choice
100 Kick
Drills
8x50 Odds: 3 left arm, 3 right arm, 3 storkes Evens: back stroke with 6 dolphin kics off the wall
Main SEt
4x75 back/free/back
200 back
2x100 back
3x100 Pull
6x50 back ick
4x75 free/back/free
200 alt 50 back 50 free
3x100 Free
6x50 odds are easy, evens are back sprint
Warm Down
100 Choice
Warm UP
3x100 Free
2x100 Choice
100 Kick
Drills
8x50 Odds: 3 left arm, 3 right arm, 3 storkes Evens: back stroke with 6 dolphin kics off the wall
Main SEt
4x75 back/free/back
200 back
2x100 back
3x100 Pull
6x50 back ick
4x75 free/back/free
200 alt 50 back 50 free
3x100 Free
6x50 odds are easy, evens are back sprint
Warm Down
100 Choice
# posted by gladorca's blog @ 10:54 AM 
