Sunday, July 22, 2007
July 22, 2007 - Distance 30 minute swim
This practice is for distance and involves a 30 minute swim. Each lane has a goal to reach. Below is for the expert lane, though I have included the goals for each lane level.
Warm up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
Main Set
30 minutes non-stop swimming, just as it says don’t stop. Try to keep count of your distance!!!!
Goal:
Expert Lane 2,200 to 2,400 yards
Advanced 2,000 to 2,200 yards
Intermediate 1,800 to 2,000 yards
Novice 1,600 to 1,800 yards
Rookie 1,300 to 1,500 yards
100 easy swim
2x(100 choice, 50 kick, 100 choice)
Warm Down
200 Choice
Warm up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
Main Set
30 minutes non-stop swimming, just as it says don’t stop. Try to keep count of your distance!!!!
Goal:
Expert Lane 2,200 to 2,400 yards
Advanced 2,000 to 2,200 yards
Intermediate 1,800 to 2,000 yards
Novice 1,600 to 1,800 yards
Rookie 1,300 to 1,500 yards
100 easy swim
2x(100 choice, 50 kick, 100 choice)
Warm Down
200 Choice
# posted by gladorca's blog @ 12:18 PM 
