Sunday, November 28, 2010
Nov 29, 2010 - Free, Kick, Pull, IM, Stroke (EN 1 level)
This is the beginning of a 3 week build, The level of effort for most of the practice should be EN1 – 2-4 secs slower than threshold HR 120-150. Below is the practice for the expert lane.
Warm Up
200 Free
200 Pull
200 Kick
Main Set
5x100 free (1st easy, build to mod) 1:25/1:30
10x50 Choice Kick (1:00)
4 x [ 100 pull, rest :15, 75 pull, rest :15, 50 pull, rest :15, 25 pull ]
4x100 IM rest :20 working on perfect form and turns
8x50 choice 1st work start, 2nd work turn, 3rd work end, 4th fast
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Kick
Main Set
5x100 free (1st easy, build to mod) 1:25/1:30
10x50 Choice Kick (1:00)
4 x [ 100 pull, rest :15, 75 pull, rest :15, 50 pull, rest :15, 25 pull ]
4x100 IM rest :20 working on perfect form and turns
8x50 choice 1st work start, 2nd work turn, 3rd work end, 4th fast
Warm Down
200 Choice
# posted by gladorca's blog @ 8:25 PM 
