Sunday, June 15, 2008
June 16, 2008 - Speed and mid distance
The emphasis on this night is short burts of sort sprints plus some mid-distance. Below is the practice for the expert lane.
Warm Up
200 Choice
8x100 alt swim/kick/drill/swim by 100
Main Set
8x25 kick odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 ez) on 2:00 or 2:10
4x150 pull (2 fast, 1mod, 1 ez) on 2:00 or 2:10
4x150 Choice (2 fast, 1 mod, 1 ez) on 2:00 or 2:10
Warm Down
200 Choice
Warm Up
200 Choice
8x100 alt swim/kick/drill/swim by 100
Main Set
8x25 kick odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 ez) on 2:00 or 2:10
4x150 pull (2 fast, 1mod, 1 ez) on 2:00 or 2:10
4x150 Choice (2 fast, 1 mod, 1 ez) on 2:00 or 2:10
Warm Down
200 Choice
# posted by gladorca's blog @ 11:34 AM 
