Monday, January 03, 2011
January 3, 2011 - Main Stroke work EN1
This week is the first week of January and involves major stroke work. Below is the set for the expert lane.
Warm Up
200 Free every 3rd length fist drill
200 Choice
100 Kick
Main Set
6x125 On the odds kick or drill the first 50, then 75 free. On the evens first 50 is drill, then 75 free
The next set are your choice and should be your major stroke
8 times the following:
25 kick
50 dill
75 build
100 peppy
10x25 Odds no breath, evens swim
Warm Down
100 Choice
Warm Up
200 Free every 3rd length fist drill
200 Choice
100 Kick
Main Set
6x125 On the odds kick or drill the first 50, then 75 free. On the evens first 50 is drill, then 75 free
The next set are your choice and should be your major stroke
8 times the following:
25 kick
50 dill
75 build
100 peppy
10x25 Odds no breath, evens swim
Warm Down
100 Choice
# posted by gladorca's blog @ 3:40 PM 
