Sunday, February 07, 2010
Feb 8, 2010 - Dives, Free, and Stroke
This practice does some move work on dives followed by free and then stroke in preparation for the March meet. Below is the expert lane set.
Warm Up
200 Free
3x100 Pull
100 Kick
Further warm up
2x200 Free
Dives
4 dives off the blocks. Swim 25 yards, get out of the pool and do over.
Drill
6x50 Free Catchup down/swim back
Main Set
4x100 Free desend (1:20/1:25)
6x50 kick
4x200 Pull on 2:40/2:50
8x50 Strk (desc 1-4/5-8) (:50)
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Further warm up
2x200 Free
Dives
4 dives off the blocks. Swim 25 yards, get out of the pool and do over.
Drill
6x50 Free Catchup down/swim back
Main Set
4x100 Free desend (1:20/1:25)
6x50 kick
4x200 Pull on 2:40/2:50
8x50 Strk (desc 1-4/5-8) (:50)
Warm Down
200 Choice
# posted by gladorca's blog @ 3:41 PM 
