Sunday, November 28, 2010
Dec 1, 2010 - Pull, Kick, Free, with some IM or choice
This is the first of a 3 week build, MOst of the swimming should be done at the EN1 level. This is 2-4 secs slower than threshold Heart Rate (HR) is 120-150. Below is the expert lane set.
Warm Up
200 Free
200 Pull
100 Kick
Main Set
400 Pull (steady aerobic pace)
4x50 kick (desc 1-4)
2x300 Pull (rest :30)
4x50 kick (desc 1-4)
4x200 Odds are choice or IM, Evens are free (rest :30) perfect stroke (aerobic pace)
4x50 Kick (desc 1-4)
5x100 Free/ choice (aerobic pace)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Kick
Main Set
400 Pull (steady aerobic pace)
4x50 kick (desc 1-4)
2x300 Pull (rest :30)
4x50 kick (desc 1-4)
4x200 Odds are choice or IM, Evens are free (rest :30) perfect stroke (aerobic pace)
4x50 Kick (desc 1-4)
5x100 Free/ choice (aerobic pace)
Warm Down
200 Choice
# posted by gladorca's blog @ 8:28 PM 
