Sunday, November 14, 2010
Nov 17, 2010 - Fast with Active Rest
This week is 3rd in progression. This week is working Level 1 effort. High Heart Rate. When you aren’t swimming hard it should be easy. Below is the set for the expert lane.
Warm Up
200 Free
200 Pull
200 Kick
Main Set
4x50 Choice (:55)
10x50 Fast Kick (1:00)
12x100 Pull 3rd, 6th, 9th, 12th fast (others perfect stroke) 1:15/1:20
6x100 Choice alt ez hard 1:25/1:30
2x(100 Free MAX FAST + 50 Ez) 1 min rest
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Kick
Main Set
4x50 Choice (:55)
10x50 Fast Kick (1:00)
12x100 Pull 3rd, 6th, 9th, 12th fast (others perfect stroke) 1:15/1:20
6x100 Choice alt ez hard 1:25/1:30
2x(100 Free MAX FAST + 50 Ez) 1 min rest
Warm Down
200 Choice
# posted by gladorca's blog @ 3:18 PM 
