Sunday, January 30, 2011
January 31, 2011 - Distance Aerobic
The schedule for this week calls for (stroke/free distance aerobic). This day the pool is split. Karla will be doing some shorter stuff while I'll be taking the shallow (West) pool and having a distance set (the broken mile) while I time a swimmer for the hour postal. Below is the set for the expert lane.
Warm Up
200 Free
200 Choice
100 Kick
Main Set
3x100 (50 drill, 50 swim) rest 20 sec
4x50 kick
4x100 Choice (1:40)
50 easy
broken mile 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
50 easy
4x100 Choice (1:40)
Warm Down
150 Choice
Warm Up
200 Free
200 Choice
100 Kick
Main Set
3x100 (50 drill, 50 swim) rest 20 sec
4x50 kick
4x100 Choice (1:40)
50 easy
broken mile 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
50 easy
4x100 Choice (1:40)
Warm Down
150 Choice
# posted by gladorca's blog @ 9:40 PM 
