Sunday, April 05, 2009
April 6, 2009 - 30 Minutes Swim
Tonight's practice is a 30 minute intense aerobic swim. The pace should be just below your anaerobic point. Below is practice for the expert lane except I've put in the repeats and intervals for all lanes for the 30 minute swim.
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
30 minute swim (intense aerobic swim for 30 minutes)
Lane 6 100s on 1:15 (24 100s) or 1:20 (22 100s)
Lane 5 100s on 1:25 (21 100s)
Lane 4 100s on 1:35 (19 100s)
Lane 3 100s on 1:45 (17 100s)
Lane 2 100s on 2:00 (15 100s)
Lane 1 50s on 1:20 (22 50s)
100 Ez
2x (100 choice, 50 kick, 100 choice)
Warm Down
200 choice
Warm Up
200 Choice
2x50 catch-up drill
2x50 1 arm
More Warm Up
2x50 DPS
2x50 2 breaths per 50
200 free
200 kick
30 minute swim (intense aerobic swim for 30 minutes)
Lane 6 100s on 1:15 (24 100s) or 1:20 (22 100s)
Lane 5 100s on 1:25 (21 100s)
Lane 4 100s on 1:35 (19 100s)
Lane 3 100s on 1:45 (17 100s)
Lane 2 100s on 2:00 (15 100s)
Lane 1 50s on 1:20 (22 50s)
100 Ez
2x (100 choice, 50 kick, 100 choice)
Warm Down
200 choice
# posted by gladorca's blog @ 4:58 PM 
