Thursday, February 11, 2010
Feb 12, 2010 Pull, Dives, and Stroke
I am substituting for Heather. This practice will start with warm up, then a pull set, then dives off the blocks and then choice. Below is the expert set.
Warm Up
4x50 Free
3x100 Choice
100 IM
Further Warm Up
6x100 Pull on 1:15 or 1:20
Dives
Go to the deep end. We are going to do some dives off the blocks. Wait for coaches direction.
Choice Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
3x(3x50) 1st 3 choice, 2nd 3 free, 3rd 3 choice
3 x 100 choice 1:35 if time
Warm Down
200 Choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Further Warm Up
6x100 Pull on 1:15 or 1:20
Dives
Go to the deep end. We are going to do some dives off the blocks. Wait for coaches direction.
Choice Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
3x(3x50) 1st 3 choice, 2nd 3 free, 3rd 3 choice
3 x 100 choice 1:35 if time
Warm Down
200 Choice
# posted by gladorca's blog @ 6:46 PM 
