Sunday, February 08, 2009
Feb 9, 2009 - Stroke and Dives
This practice will start with relay dives off the blocks followed by a set that emphasizes your choice of stroke. Below is the expert lane set.
Warm Up
300 Free
3x100 Pull
100 Kick
Starts
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
Main Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Stroke (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 stroke (1:40)
Warm Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kick
Starts
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
Main Set
6x50 stroke Kick (:55)
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
6x50 kick down/swim back choice (1:05)
8x50 Stroke (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 stroke (1:40)
Warm Down
100 Choice
# posted by gladorca's blog @ 11:33 AM 
