Sunday, September 14, 2008
Sept 14, 2008 - Active Rest
The main set of this practice comes from Jon Urbanchek who is the former head coach at University of Michigan and who still helps coach. Below is the expert set.
Warm Up
200 Free
200 Pull
200 Kick
Drills
4x50 drill which are coaches choice
Additional Warm up
5x50 Choice
5x50 Kick
Main Set
12x100 Pull 3rd, 6th, 9th, 12th fast (others perfect stroke) 1:15/1:20
6x100 Free alt ez hard 1:25/1:30
4x100 Free descend 1:40
2x(100 Free MAX FAST + 50 Ez) 1 min rest
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Kick
Drills
4x50 drill which are coaches choice
Additional Warm up
5x50 Choice
5x50 Kick
Main Set
12x100 Pull 3rd, 6th, 9th, 12th fast (others perfect stroke) 1:15/1:20
6x100 Free alt ez hard 1:25/1:30
4x100 Free descend 1:40
2x(100 Free MAX FAST + 50 Ez) 1 min rest
Warm Down
200 Choice
# posted by gladorca's blog @ 9:04 PM 
