Sunday, November 01, 2009
Nov 2, 2009 - Dives, Choice, and Dist
This night will start with a few dives. Dives are much different than they were 20 years ago. Height and distance are no longer emphasized. Power and direct entry are. With slanted starting blocks, almost all elite swimmers now use the track start with the dominant leg back. If you are right handed the left foot is at the front of the block.
Below is the set for the expert lane.
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Dives
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. Your dominant leg should be back.
Main Set
3x150 Choice (50 kick, 50 drill, 50swim)
3x150 Choice (50 drill, 100 swim)
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
Below is the set for the expert lane.
Warm Up
200 Pull
200 Free
200 Drill
100 Kick
Dives
We are going to go to the deep end everyone will swim 4 lengths of the pool from the deep end to the shallow. Dive in at the deep end (unless you have a reason you can’t). Remember at least one foot at the front of the blocks. Your dominant leg should be back.
Main Set
3x150 Choice (50 kick, 50 drill, 50swim)
3x150 Choice (50 drill, 100 swim)
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
# posted by gladorca's blog @ 8:19 PM 
