Sunday, December 14, 2008
Dec 15, 2008 - Various 50s and 100s, lots of kicking
This set has various 50s and 100s. Below is the expert lane set.
Warm Up
4x50 Free
3x100 Choice
100 IM
Main Set
3x100 Kick
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on 1 min long pushoffs
6 x 100 choice on 2:00 min descend 1-3, 4-6
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
6 x 100 Pull 1:40
3 x 100 choice 2:00
Warm Down
200 Choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Main Set
3x100 Kick
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on 1 min long pushoffs
6 x 100 choice on 2:00 min descend 1-3, 4-6
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
6 x 100 Pull 1:40
3 x 100 choice 2:00
Warm Down
200 Choice
Dec 14, 2008 - Distance
This practice has some distance and pulling. Below is the expert lane.
Warm Up
200 Choice
100 Free
6x50 Kick
Main Set
500 long strokes (still part of warm up)
100 Ez kick
3x200 Pull
100 Ez
500 fast
100 Ez
4 x 50 Kick
400 IM (you can replace fly with Free)
300 Pull
200 Free
100 IM
Warm Down
100 Choice
Warm Up
200 Choice
100 Free
6x50 Kick
Main Set
500 long strokes (still part of warm up)
100 Ez kick
3x200 Pull
100 Ez
500 fast
100 Ez
4 x 50 Kick
400 IM (you can replace fly with Free)
300 Pull
200 Free
100 IM
Warm Down
100 Choice
Sunday, December 07, 2008
Dec 8, 2008 - IM and Free
Tonight's set is IM and free. Below is the expert lane practice.
Warm Up
500 Choice
100 Kick
Main Set
Three (3) Times: 4x25 free working underwater kick off the wall, then 100 Free Build
200/175/150/125/100/75/50/25 Pull
4x50 IM drill
200 IM
4x50 IM drill
200 IM
4x50 Free Kick
8x25 sprint down/ easy back
100 easy
100 choice fast
Warm down
100 Choice
Warm Up
500 Choice
100 Kick
Main Set
Three (3) Times: 4x25 free working underwater kick off the wall, then 100 Free Build
200/175/150/125/100/75/50/25 Pull
4x50 IM drill
200 IM
4x50 IM drill
200 IM
4x50 Free Kick
8x25 sprint down/ easy back
100 easy
100 choice fast
Warm down
100 Choice
