Saturday, January 19, 2008
January 21, 2008 - The "Marty" Set
Tonight's practice is one of the favorites of a swimmer named Marty. Marty hasn't swum with Orca for several years, but he left his imprint with the following set. These sets alternate easy and fast swims. Each fast swim is sandwiched between two shorter easy swims. You get the most benefit from these by working the fast swims "fast". Below is the set of the expert lane.
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
1st Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45
2nd Set
10x50 Kick on 1:00
3rd Set
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Down
100 Choice
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
1st Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45
2nd Set
10x50 Kick on 1:00
3rd Set
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Down
100 Choice
# posted by gladorca's blog @ 7:10 PM 
