Sunday, January 25, 2009
Jan 26, 2009 - Mid-distance and sprint
This practice will work on a few dives, some 100s and some sprints. Below is the expert lane with 3,600 yards
Warm Up
600 Choice
4x25 from deep end to shallow.. walk back to the deep end. Dive from deep end, but you have the choice to start in the pool
6x50 Choice drills
5x100 Free on 1:25 (more warm-up)
4x50 Kick
200 Choice (fast)
200 Easy free
3x50 Kick
150 Choice (fast)
150 Easy free
2x50 Kick
100 Choice (fast)
100 Easy free
50 Kick
50 Sprint choice
50 Easy free
5x100 Pull
100 Warm Down
Warm Up
600 Choice
4x25 from deep end to shallow.. walk back to the deep end. Dive from deep end, but you have the choice to start in the pool
6x50 Choice drills
5x100 Free on 1:25 (more warm-up)
4x50 Kick
200 Choice (fast)
200 Easy free
3x50 Kick
150 Choice (fast)
150 Easy free
2x50 Kick
100 Choice (fast)
100 Easy free
50 Kick
50 Sprint choice
50 Easy free
5x100 Pull
100 Warm Down
# posted by gladorca's blog @ 8:55 PM 
