Sunday, February 01, 2009
Feb 2, 2009 - Shorter sets
This practice emphasizes shorter swims (as opposed to longer ones). There is some diving at the beginning followed by a longish 2nd warm up. 100s and 50s follow for the rest of the practice. Below is the expert lane. Total yardage is 3,600.
Warm Up
600 Choice
Announcements and Stretching
4x50 Dive from deep end, but you have the choice to start in the pool. Be careful. If there are more than 5 people in the lane, split into two groups and alter groups going. (We will be doing a few dives until March.)
2x250 Free steady pace, more warm-up
5x100 Pull (1:20)
4x50 Kick alternate very fast and easy
5x100 IM (1:30)
4x50 Kick alternate very fast and easy
8x50 Choice (work push offs and turns) (0:50)
6x50 Breath control (no breathing down and easy back)
200 Warm Down
Warm Up
600 Choice
Announcements and Stretching
4x50 Dive from deep end, but you have the choice to start in the pool. Be careful. If there are more than 5 people in the lane, split into two groups and alter groups going. (We will be doing a few dives until March.)
2x250 Free steady pace, more warm-up
5x100 Pull (1:20)
4x50 Kick alternate very fast and easy
5x100 IM (1:30)
4x50 Kick alternate very fast and easy
8x50 Choice (work push offs and turns) (0:50)
6x50 Breath control (no breathing down and easy back)
200 Warm Down
# posted by gladorca's blog @ 8:58 PM 
