Sunday, December 12, 2010
Dec 13, 2010 - Faster Kicking and Anaerobic work
Goal for practice, work above aerobic level, you should be swimming a pace ABOVE that which can be done for a long time, you should need the rest given. You can choose to do an aerobic practice, but without some anaerobic work you'll get stuck in a rut.
Warm Up
200 Free
3x100 Pull
100 Kick
Drills
6 x 100 [50 drill, 50 swim]
Main Set - We will do this all together.
4 min kick one length hard, one length mod to easy, the idea is to get the heart rate up, rather than achieving a specific distance
On 2:15 -- 5x100 fast free (lane 1 should do fast 50s) (or aerobic 100s or if you can do faster than a 1:30 pace, you can do aerobic 150s)
4 min kick one length hard, one length mod to easy, the idea is to get the heart rate up, rather than achieving a specific distance
On 3:00 5x (100 or 150) fast choice (or if you can do a 1:30 pace, you can do aerobic 200s)
Warm Down
6 to 10 x 50 choice on 1:00
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Drills
6 x 100 [50 drill, 50 swim]
Main Set - We will do this all together.
4 min kick one length hard, one length mod to easy, the idea is to get the heart rate up, rather than achieving a specific distance
On 2:15 -- 5x100 fast free (lane 1 should do fast 50s) (or aerobic 100s or if you can do faster than a 1:30 pace, you can do aerobic 150s)
4 min kick one length hard, one length mod to easy, the idea is to get the heart rate up, rather than achieving a specific distance
On 3:00 5x (100 or 150) fast choice (or if you can do a 1:30 pace, you can do aerobic 200s)
Warm Down
6 to 10 x 50 choice on 1:00
200 Choice
# posted by gladorca's blog @ 8:20 PM 
