Sunday, September 20, 2009
Sept 21, 2009 - Free emphasis
Tonight's practice emphasizes free with a distinction made between sprinting free and distance free. Below is the expert set.
Warm Up
200 Choice
200 Free
2x50 Kick
Drills sprint versus distance - flat vs rotate, straight arm vs bent arm recovery
6x50 free count strokes, drop count 1-3 and 4-6
3x100 Free trying to keep low stroke count
6x50 kick on side or back
6x50 catchup drill
5x100 Free descend on 1:25 or 1:30
100 easy
6x50 IM rotation no fly
3x200 Pull
4x50 Alt sprint choice and easy
Warm down
100 choice
Warm Up
200 Choice
200 Free
2x50 Kick
Drills sprint versus distance - flat vs rotate, straight arm vs bent arm recovery
6x50 free count strokes, drop count 1-3 and 4-6
3x100 Free trying to keep low stroke count
6x50 kick on side or back
6x50 catchup drill
5x100 Free descend on 1:25 or 1:30
100 easy
6x50 IM rotation no fly
3x200 Pull
4x50 Alt sprint choice and easy
Warm down
100 choice
# posted by gladorca's blog @ 4:27 PM 
