Sunday, January 09, 2011
January 12, 2011 - Speed and Mid Distance EN3/SP2
This practice is meant to work on speed. EN3 means 1 to 2 seconds faster than threshold. SP2 means as fast as possible, less yardage with more rest. Where it says rest 1:00, that means 1:00. Below is the expert lane.
Warm Up
200 Choice
4x100 alt swim/kick/drill/swim by 100
Announcements
Main Set
3x25 kicks odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 easy) rest 1:00
4x150 Pull (2 fast, 1 mod, 1 easy) rest 1:00
4x150 Choice (2 fast, 1 mod, 1 easy) rest 1:00
Warm Down
200 Choice
Warm Up
200 Choice
4x100 alt swim/kick/drill/swim by 100
Announcements
Main Set
3x25 kicks odds build, evens fast
4x25 build to fast last half think speed
4x50 fast in and out of turns
4x25 1st half of 25 fast, 2nd half ez
4x50 descend to fast
3x150 (2 fast, 1 easy) rest 1:00
4x150 Pull (2 fast, 1 mod, 1 easy) rest 1:00
4x150 Choice (2 fast, 1 mod, 1 easy) rest 1:00
Warm Down
200 Choice
# posted by gladorca's blog @ 4:13 PM 
