Sunday, November 29, 2009
Nov 30, 2009 - Long Descend
We did this set 7 years ago. It is a long descend set. This is a base work set. Start out easy and push towards the end. Below is the expert set (4000 yards).
Warm Up
100 Free
100 Pull
100 Back Kick
100 Breast Kick
100 Flutter Kick
Drills
2x50 Catch up using board, hands at corners of the board
2x50 Kick on Side - right side down, left side back
2x50 6 kicks per stroke, long strokes, be sure to roll and glide (note this is for long distance swimming, in short sprints there isn't as much rolling)
Main Set
500 Free
500 Pull
400 IM
400 Free
300 Choice
300 Pull
200 IM
200 Free
100 IM
100 Free
Warm Down
200 Choice
Warm Up
100 Free
100 Pull
100 Back Kick
100 Breast Kick
100 Flutter Kick
Drills
2x50 Catch up using board, hands at corners of the board
2x50 Kick on Side - right side down, left side back
2x50 6 kicks per stroke, long strokes, be sure to roll and glide (note this is for long distance swimming, in short sprints there isn't as much rolling)
Main Set
500 Free
500 Pull
400 IM
400 Free
300 Choice
300 Pull
200 IM
200 Free
100 IM
100 Free
Warm Down
200 Choice
# posted by gladorca's blog @ 7:10 PM 
