Sunday, May 11, 2008
May 12, 2008 - Stroke and dives
This practice emphasizes stroke and has some practice off the diving blocks. Below is the expert set.
Warm Up
300 Free
100 Kick
Dive 50s
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Main Set
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)
Warm Down
100 Choice
Warm Up
300 Free
100 Kick
Dive 50s
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Main Set
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)
Warm Down
100 Choice
# posted by gladorca's blog @ 12:20 PM 
