Sunday, November 14, 2010
Nov 15, 2010 - 10 100s on 3 minuts
This practice will be based on high intensity swimming (however there will be alternative if you need to do a long aerobic set). Tonight's main set is 100s on a 3 minute send off. Below is the expert lane set.
Warm Up
200 Free
3x100 Pull
100 Kick
Announcements
Continued Warm Up
6x100 Free on 1:25
Choice of sprinting or aerobic but both on 3 minutes. All lanes go together.
Sprinters go first in the lane:
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. Hard effort. The idea is to push your system; so it will adapt to going faster, plus you should try figuring out what makes you go fast.You don’t have to give times.
Aerobic swimmers go after sprinters
You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Cool Down
6x100 Pull or choice swim at a steady pace
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Announcements
Continued Warm Up
6x100 Free on 1:25
Choice of sprinting or aerobic but both on 3 minutes. All lanes go together.
Sprinters go first in the lane:
10 100s on 3 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. Hard effort. The idea is to push your system; so it will adapt to going faster, plus you should try figuring out what makes you go fast.You don’t have to give times.
Aerobic swimmers go after sprinters
You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
Cool Down
6x100 Pull or choice swim at a steady pace
Warm Down
200 Choice
# posted by gladorca's blog @ 3:11 PM 
