Sunday, May 04, 2008
May 4, 2008 - Birthday Swim
Today's practice is the birthday swim. Below is the expert set
Warm Up
3x100 Choice
3x100 Pull
50 Kick
The Birthday Set
It is my birthday and usually a birthday swim is a set a 100s equal to your age, but that’s too many. So we are all going to do 25s.
49 plus one for good luck
1-8 alternative 1 arm free and catch up
9-16 Free Descend 1-4, 5-8
17-24 kick
25-32 IM order
33-40 Alternate no breath free or underwater and easy swim
41-49 Choice
50 Choice sprint for good luck
And the rest....
400, 300, 200, 100 Moderate (rest :20)
300, 200, 100 Pull (rest :25)
200 Kick
100 Fast
4x100 Choice
Warm Down
100 Choice
Warm Up
3x100 Choice
3x100 Pull
50 Kick
The Birthday Set
It is my birthday and usually a birthday swim is a set a 100s equal to your age, but that’s too many. So we are all going to do 25s.
49 plus one for good luck
1-8 alternative 1 arm free and catch up
9-16 Free Descend 1-4, 5-8
17-24 kick
25-32 IM order
33-40 Alternate no breath free or underwater and easy swim
41-49 Choice
50 Choice sprint for good luck
And the rest....
400, 300, 200, 100 Moderate (rest :20)
300, 200, 100 Pull (rest :25)
200 Kick
100 Fast
4x100 Choice
Warm Down
100 Choice
# posted by gladorca's blog @ 7:30 AM 
