Monday, May 31, 2010
May 31, 2010 - 100 Sprints
Below is the practice for the expert lane, however, everyone is doing the same sprint set. The work in this set are the two sets of sprinting. There is lots of rest; so that you can work at a high effort. This practice is designed to raise your power and lift your aerobic capacity.
Warm Up
200 Free
3x100 Pull
100 Kick
More warm up
6x100 on 1:25
5 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 150s or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.
Easy set
6x100 pull on steady pace.
5 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 150s or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
More warm up
6x100 on 1:25
5 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 150s or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.
Easy set
6x100 pull on steady pace.
5 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 150s or 200s, but you must go last in the lane; however, I encourage you to push your capacity. NO TIMES will be recorded.
Warm Down
200 Choice
# posted by gladorca's blog @ 2:49 PM 
