Sunday, August 16, 2009
Aug 17, 2009 - Sprints at the end
This practice has a variety of stuff, stroke drills at the beginning, some moderate free, a set of 100s, and ends with 50 sprints. The workout is geared towards fast work at the end. The sprints should have lots of rest and you should try working them the best you can. Speed only comes when you work on your speed. Below is the expert lane set.
Warm Up
300 Free
100 Back
100 Breast
100 Kick
Drills
8x50 (25 stroke, 25 free where the stroke is IM order)
Main Set
2x200 Free Moderate
4x50 Kick
4x100 Free (1:20)
4x100 back or breast (1:40)
4x100 Pull (1:20)
4x100 IM (1:40)
Sprint
4x50 Choice on 2:00
Warm Down
200 Choice
Warm Up
300 Free
100 Back
100 Breast
100 Kick
Drills
8x50 (25 stroke, 25 free where the stroke is IM order)
Main Set
2x200 Free Moderate
4x50 Kick
4x100 Free (1:20)
4x100 back or breast (1:40)
4x100 Pull (1:20)
4x100 IM (1:40)
Sprint
4x50 Choice on 2:00
Warm Down
200 Choice
# posted by gladorca's blog @ 8:46 PM 
