Saturday, November 24, 2007
November 26, 2007 - Free/Choice/Sprint
This workout starts with the crawl stroke, changes to choice and ends with sprint. This workout is intended to work speed. Below is the practice for the expert lane.
Warm Up
500 Choice
Further warmup
4x200 (50 kick on side, 50 catch-up, 100 free)
Main Set
5x50 Kick (descend)
5x100 Pull (steady pace) 1:20
5x50 Kick (descend)
5x100 Choice (work turns and technique)
4 times the following:
4x25 ez
then 100 sprint with fast turnover
Warm Down
100 Choice
Warm Up
500 Choice
Further warmup
4x200 (50 kick on side, 50 catch-up, 100 free)
Main Set
5x50 Kick (descend)
5x100 Pull (steady pace) 1:20
5x50 Kick (descend)
5x100 Choice (work turns and technique)
4 times the following:
4x25 ez
then 100 sprint with fast turnover
Warm Down
100 Choice
# posted by gladorca's blog @ 4:26 PM 
