Sunday, April 20, 2008
April 21, 2008 - Choice varied speed and distance
This practice works choice speed at the beginning and gives a distance set. Below is the set for the expert lane and is 4,200 yards including warm up and warm down.
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
12x50 choice alternate swim, kick, drill, swim by 50
Speed work
4x25 choice build to fast
4x50 fast in and out of turns
4x25 1st half fast
4x50 descent to fast
Distance
12x150 (2 fast, 1 easy)
Finishing work
200 Easy Choice
8x25 kick where odds are build and evens are fast
Warm Down
200 Choice
Warm Up
2x100 Choice
3x100 Pull
100 Kick
Drills
12x50 choice alternate swim, kick, drill, swim by 50
Speed work
4x25 choice build to fast
4x50 fast in and out of turns
4x25 1st half fast
4x50 descent to fast
Distance
12x150 (2 fast, 1 easy)
Finishing work
200 Easy Choice
8x25 kick where odds are build and evens are fast
Warm Down
200 Choice
# posted by gladorca's blog @ 12:30 PM 
