Sunday, September 21, 2008
Sept 22, 2008 - Stroke and speed
This practice works all strokes with an emphasis of working your speed. Below is a challenge since distances go up throughout the practice.
Warm Up
100 Free
100 Back
100 Breast
100 Pull
100 Kick
Main Set
4x50 Choice drill
4x50 Fly on :50
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez
2x100 Choice on 1:35
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez
Warm Down
200 Choice
Warm Up
100 Free
100 Back
100 Breast
100 Pull
100 Kick
Main Set
4x50 Choice drill
4x50 Fly on :50
4x25 rest :15 (alt fast and ez)
6x50 Back on :50
4x50 rest :15 (1st ez, 2nd 25 fast 25 ez, 3rd 50 fast, 4th 50 ez)
6x50 Breast on :50
4x75 rest :20 (1st 25 fast 50 ez, 2nd 50 fast 25 ez, 3rd 75 fast, 4th 75 ez
2x100 IM on 1:30
4x100 rest :30 (1st 50 fast 50 ez, 2nd 75 fast 25 ez, 3rd 100 fast, 4th 100 ez
2x100 Choice on 1:35
4x125 rest :30 sec (1st 75 fast 50 ez, 2nd 100 fast 25 ez, 3rd 125 fast, 4th 125 ez
Warm Down
200 Choice
# posted by gladorca's blog @ 9:11 AM 
