Sunday, January 24, 2010
January 25, 2010 - Dives, Stroke, Dist
This practice works on a few dives, some breast stroke, some back stroke and some distance. Below is the expert set of 3,700 yards.
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. Dominant foot back, you are trying to get into the water as fast as possible.
Stroke Work
3x150 breast (50 kick, 50 drill, 50swim)
3x150 back (50 kick, 50 drill, 50 swim)
Distance Set
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
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. Dominant foot back, you are trying to get into the water as fast as possible.
Stroke Work
3x150 breast (50 kick, 50 drill, 50swim)
3x150 back (50 kick, 50 drill, 50 swim)
Distance Set
3x300 free Pull
400, 300, 200, 100 Free
Warm Down
4x50 Choice
# posted by gladorca's blog @ 8:18 PM 
