Saturday, November 10, 2007
November 12, 2007 - All stokes
This practice works all strokes. Below is the practice for the expert lane.
Warm Up
4x50 Free
3x100 Choice
100 IM
Drills
4x50 coach chosen drills
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Drills
4x50 coach chosen drills
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
# posted by gladorca's blog @ 10:14 PM 
