Sunday, December 02, 2007
December 3, 2007 - stroke and sprint
This practice is meant to emphasize short speed work. Below is the expert lane set.
Warm Up
300 Choice
200 Pull
200 Kick
Further Warm up
10 x 50, odds (25 kick no board, 25 ez); evens (25 drill, 25 ez)
1st Main Set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
2nd Main Set
4 x (50 fast on :45 + 25 EZ)
100 EZ
4 x(25 fast on :25 + 25 Ez)
Cool Down
200 Choice
Warm Up
300 Choice
200 Pull
200 Kick
Further Warm up
10 x 50, odds (25 kick no board, 25 ez); evens (25 drill, 25 ez)
1st Main Set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
2nd Main Set
4 x (50 fast on :45 + 25 EZ)
100 EZ
4 x(25 fast on :25 + 25 Ez)
Cool Down
200 Choice
# posted by gladorca's blog @ 9:56 AM 
