Sunday, March 02, 2008
March 2, 2008 - Meet prep and Distance Alternative
There will be two practices this workout. One will be for meet and sprint work and the other will be distance. Below is the set for the expert lane.
Warm Up
300 Free
100 Kick
Main Set for Meet prep and sprint
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
Sprint 4x50 off blocks choice Stroke
4x100 Pull
4x100 strk (1:40)
Main Set for Distance Alternative
5x100 (75 drill, 25 swim)
4x200 Free (hard steady effort)
3x300 Pull, Kick, Pull
2x400 IM, Free
500 Free
Warm Down
100 Choice
Warm Up
300 Free
100 Kick
Main Set for Meet prep and sprint
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
6x50 choice drill down/ swm back (1:00)
5x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
Sprint 4x50 off blocks choice Stroke
4x100 Pull
4x100 strk (1:40)
Main Set for Distance Alternative
5x100 (75 drill, 25 swim)
4x200 Free (hard steady effort)
3x300 Pull, Kick, Pull
2x400 IM, Free
500 Free
Warm Down
100 Choice
# posted by gladorca's blog @ 11:41 AM 
