Saturday, September 22, 2007
September 24, 2007 - Stoke and Sprint
This practice works on all strokes and emphasizes speed over distance. The expert lane is shown below and is 3,600 yards long.
Warm Up
100 Free
100 Back
100 Breast
100 Pull
100 Kick
Drill
4x50 Choice Drill
Main Set
4x50 Fly on :50
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez)
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez)
2x100 Choice on 1:35
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez)
Warm Down
200 Choice
Warm Up
100 Free
100 Back
100 Breast
100 Pull
100 Kick
Drill
4x50 Choice Drill
Main Set
4x50 Fly on :50
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez)
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez)
2x100 Choice on 1:35
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:21 PM 
