Sunday, February 20, 2011
February 23, 2011 - starts, stroke and pull
This week's emphasis is on race specific anaerobic (speed work) and endurance slightly above distance pace. Below is the expert lane practice.
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
6 x 100 free on 1:25
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
We going to go too the deep end and will be swimming 4 50s – 5 seconds apart. Your choice of stroke. Each person 5 seconds apart. The next person either dives off the blocks or dives off the pool edge or starts in the water.
4x100 pull (1:30)
If there is time do the following, if not then go to warm down.
8x50 Stroke (desc 1-4/5-8) (:50)
Warm Down
200 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
6 x 100 free on 1:25
We going to go too the deep end and will be swimming 4 50s relay style. Your choice of stroke. One person swims at a time. The next person either dives off the blocks or dives off the pool edge or starts in the water.
6x50 choice drill down/ swm back (1:00)
4x100 stroke (1:40)
We going to go too the deep end and will be swimming 4 50s – 5 seconds apart. Your choice of stroke. Each person 5 seconds apart. The next person either dives off the blocks or dives off the pool edge or starts in the water.
4x100 pull (1:30)
If there is time do the following, if not then go to warm down.
8x50 Stroke (desc 1-4/5-8) (:50)
Warm Down
200 Choice
# posted by gladorca's blog @ 8:10 PM 
