Sunday, November 15, 2009
Nov 16, 2009 - Dives and Stroke
This practice will begin with relay starts since there is a meet next Sunday that some are going to that will include relays. Below is the expert lane set.
Warm Up
300 Free
3x100 Pull
100 Kck
Relay 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.
Rest of practice
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 Strk (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 strk (1:40)
Warm Down
100 Choice
Warm Up
300 Free
3x100 Pull
100 Kck
Relay 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.
Rest of practice
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 Strk (desc 1-4/5-8) (:50)
4x100 Pull (1:15/1:25)
4x100 strk (1:40)
Warm Down
100 Choice
# posted by gladorca's blog @ 10:18 AM 
