Monday, June 09, 2008
June 9, 2008 - Dives and Stroke
Tonight's practice will be dives and stroke work. Below is the expert lane set.
Warm Up
300 Free
3x100 Pull
100 Kck
First Dive Set
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
First Stroke Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
Second Dive Set
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Second Stroke Set
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 strk (1:40)
Warm Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kck
First Dive Set
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
First Stroke Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
Second Dive Set
We are going to the deep and and will be swimming 4 50s off the blocks, you choice of stroke. Go 5 secs apart.
Second Stroke Set
6x50 kick down/swim back choice (1:05)
8x50 Strk (desc 1-4/5-8) (:50)
4x100 strk (1:40)
Warm Down
100 Choice
# posted by gladorca's blog @ 4:44 PM 
