Saturday, September 08, 2007
September 10, 2007 - Back emphasis
Tonight's practice is to work on the back stroke. You should concentrate on technique and speed tonight as opposed to distance. Below is the for the expert lane.
Warm Up
3x100 Free
2x100 Choice
100 Kick
Back Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
100 Choice
Warm Up
3x100 Free
2x100 Choice
100 Kick
Back Drills
8x50
odds: 3 left arm, 3 right arm, 3 strokes
evens: back 6 dolphin kicks off the wall
Main Set
200 back
2x100 back
3x100 Pull
6x50 back kick
4x75 free, back, free
200 alt 50 back 50 free
3x100 Free
6x50 odds ez, evens back sprint
Warm Down
100 Choice
# posted by gladorca's blog @ 10:50 PM 
