Sunday, October 21, 2007
October 22, 2007 - Sprint and Stroke
This day is a sprint and stroke day. There are 25 sprints on 2 minutes where the sprints are supposed to be all out. You can also do 50's, 100's, or 150's on 2:00. Below is the expert set.
Warm Up
200 Free
100 Pull
100 Back
100 Breast
100 Kick
Drills
4x25 drills, everyone together, coach's choice
Main Set
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up 10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Choice
Warm Up
200 Free
100 Pull
100 Back
100 Breast
100 Kick
Drills
4x25 drills, everyone together, coach's choice
Main Set
4x100 Pull 1:25
SHORT SPRINT SET – Maximum speed without lactate acid build up 10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Choice
# posted by gladorca's blog @ 10:48 AM 
