Saturday, September 15, 2007
September 16, 2007 - 10 100s on 3 minutes
Fun Fact for the night: When Matt Biondi swam free he reached the end of a 25 yard pool in 3 to 4 strokes.
Tonight is a challenge set where you do 10 100s choice on 3 minutes. All should be the same stroke. All should be fast. The emphasis is to get your heart rate up for an intense workout. There is lots of rest to give you a chance for some recovery prior to the next 100. Below is the expert lane set
Warm Up
200 Free
3x100 Pull
100 Kck
More Warm Up
6 x 100 free on 1:25
Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded. ALL LANES MUST LEAVE TOGETHER EVEN IF YOUR LANE ISN’T DOING THE 100s
Start Warm Down
6 x 100 Pull or swim choice, steady pace
Warm Down
200 Choice
Tonight is a challenge set where you do 10 100s choice on 3 minutes. All should be the same stroke. All should be fast. The emphasis is to get your heart rate up for an intense workout. There is lots of rest to give you a chance for some recovery prior to the next 100. Below is the expert lane set
Warm Up
200 Free
3x100 Pull
100 Kck
More Warm Up
6 x 100 free on 1:25
Main Set
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded. ALL LANES MUST LEAVE TOGETHER EVEN IF YOUR LANE ISN’T DOING THE 100s
Start Warm Down
6 x 100 Pull or swim choice, steady pace
Warm Down
200 Choice
# posted by gladorca's blog @ 10:36 PM 
