Sunday, January 09, 2011
January 10, 2011 - Freestyle Work Anaerobic EN3/Sp2
This practice is meant to work on sprinting. EN3 means 1 to 2 seconds faster than threshold. SP2 means as fast as possible, less yardage with more rest. There will be a relatively long warmup. Below is the expert lane, but all lanes will do the same.
Warm Up
800 Choice
Drills
4x50 drills wait for coach
Main Set
6x100 Free on 1:25
Sprint Set
1-50 as practice for what is coming next. WAIT for coach's instructions.
10 50s on 2 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
6x100 Pull or swim choice, steady pace.
Choice
200 Warm Down
Warm Up
800 Choice
Drills
4x50 drills wait for coach
Main Set
6x100 Free on 1:25
Sprint Set
1-50 as practice for what is coming next. WAIT for coach's instructions.
10 50s on 2 Minutes (wait for coach)
There are supposed to be fast with the last as fast as the first. You don’t have to give times. You may swim 100s or 150s on 2:00, but you must go last in the lane and NO TIMES will be recorded.
6x100 Pull or swim choice, steady pace.
Choice
200 Warm Down
# posted by gladorca's blog @ 3:51 PM 
