Sunday, February 28, 2010
March 1, 2010 - Relays, Free and Stroke
This practice will do a relay in preparation for the swim meet. The rest of practice will do some free and stroke. Below is the expert lane set.
Warm Up
200 Free
3x100 Pull
100 Kick
Continued warm up
6x100 Free
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
Free Set
400, 300, 200, 100 Free
Stroke
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
If time, 6x50 kick down/swim back choice (1:05)
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Continued warm up
6x100 Free
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
Free Set
400, 300, 200, 100 Free
Stroke
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
If time, 6x50 kick down/swim back choice (1:05)
Warm Down
200 Choice
# posted by gladorca's blog @ 7:09 AM 
