Sunday, December 16, 2007
December 17, 2007 - Stroke and Sprint
Tonight's practice's emphasis is lll out 25s. You swim one length of the pool with everything that you have, then there is a long rest. Below is the expert lane set.
Warm Up
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
1st Set
4x150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull on 1:25
Main Sprint Set
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
2nd Set
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Choice
Warm Up
200 Free
100 Pull
100 Back
100 Breast
2x100 choice
100 Kick
1st Set
4x150 where 150 is (50 drill, 50 swim, 50 kick)
4x100 Pull on 1:25
Main Sprint Set
SHORT SPRINT SET – Maximum speed without lactate acid build up
10 x 25 ALL out on 2 minutes (choice, or alt free and stroke)
2nd Set
4x100 Choice on 1:35
3x100 Pull 1:25
Warm Down
200 Choice
# posted by gladorca's blog @ 7:07 PM 
