Sunday, August 31, 2008
Aug 31, 2008 - Broken 1650
The main set for this practice is a hard broken 1650. It starts with 11 lengths, then a 10 sec rest, followed by 10 lengths, then a 10 sec rest, followed by 9 lengths, then a 10 sec rest, until you reach a single length. If you are interest in your time, get your total time and subtract 1:40 to get your 1650 time. Below is the expert lane set.
Warm Up
200 Free
200 Pull
2x50 Free
2x50 Kick
Drills
4x50 1 arm drill (non stroking arm by side)
4x50 catch up drill
4x50 reduce count each 50
Main Set
4x100 Pull (1:20/1:25)
Broken 1650 Hard effort swim 275 rest 10, 250 rest 10, 225 rest 10, 200 rest 10, 175 rest 10, etc.
100 easy
5x50 Kick
5x50 Ch
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
2x50 Free
2x50 Kick
Drills
4x50 1 arm drill (non stroking arm by side)
4x50 catch up drill
4x50 reduce count each 50
Main Set
4x100 Pull (1:20/1:25)
Broken 1650 Hard effort swim 275 rest 10, 250 rest 10, 225 rest 10, 200 rest 10, 175 rest 10, etc.
100 easy
5x50 Kick
5x50 Ch
Warm Down
100 Choice
# posted by gladorca's blog @ 12:30 PM 
