Sunday, September 21, 2008
Sept 21, 2008 - Distance
This practice is to work distance; however, if you are a sprinter you have the choice of swimming 100s during the 200s or dropping every other swim. Below is the expert lane set.
Warm Up
200 Free
200 Kick
200 Pull
Drills
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick
Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend
Warm Down
200
Warm Up
200 Free
200 Kick
200 Pull
Drills
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick
Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend
Warm Down
200
# posted by gladorca's blog @ 9:09 AM 
