Saturday, February 12, 2011
February 16, 2011 - Sprint/ IM Anaerobic
This week's emphasis is on Sprint/IM Anerobic. (I'm not sure of the timing so if you get done early, ask for more.) Below is the expert lane set.
Warm Up
300 Free
3x100 Choice
Continued Warm Up
6x100 Free on 1:30
Main Sets
4 times: (100 IM Fast, 50 Easy, 50 kick, rest 1:00)
6x100 Pull just above dist pace rest :15
4 times: 50 choice fast on 2 min
Stanford 75s which are 5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3, on 4th take 2, on 5th take 1) 10 to 15 secs rest between 75s. Novice/Rookie lanes start at 6 to 8 breaths
Warm Down
100 Choice
Warm Up
300 Free
3x100 Choice
Continued Warm Up
6x100 Free on 1:30
Main Sets
4 times: (100 IM Fast, 50 Easy, 50 kick, rest 1:00)
6x100 Pull just above dist pace rest :15
4 times: 50 choice fast on 2 min
Stanford 75s which are 5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3, on 4th take 2, on 5th take 1) 10 to 15 secs rest between 75s. Novice/Rookie lanes start at 6 to 8 breaths
Warm Down
100 Choice
# posted by gladorca's blog @ 8:38 PM 
