Sunday, November 04, 2007
November 4, 2007 - Distance 4,500
This practice is meant to work your base. The swims should not be too hard. The hardest effort should be one that you can sustain. So no sprinting. Below is practice for the expert lane.
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Drills
10x50s
count strokes and add time. Experiment and try to get the sum as low as possible
Main Set
5x100 Pull
5x100 (50 kick, 50 swim)
8x200 Free Odds ez
Evens descend
3x100 Choice starting warm down
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Drills
10x50s
count strokes and add time. Experiment and try to get the sum as low as possible
Main Set
5x100 Pull
5x100 (50 kick, 50 swim)
8x200 Free Odds ez
Evens descend
3x100 Choice starting warm down
Warm Down
100 Choice
# posted by gladorca's blog @ 12:45 PM 
