Thursday, February 24, 2011
February 24, 2011 - Sprints
This practice is the default set for Thursday; however, since it is a light night, the practice can be customized to the swimmers goals.
Warm Up
300 Choice
200 Kick
Drill
4x50 drill wait for coach
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez
1st Main set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
2nd Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)
Warm Down
200 Choice
Warm Up
300 Choice
200 Kick
Drill
4x50 drill wait for coach
Continue warm up 10 x 50, odds 25 kick no board, 25 ez, evens 25 drill, 25 ez
1st Main set
8x50 pace (+2) on :50
100 EZ
6x50 pace on :50
100 EZ
4x50 pace
(-2) on :50
100 EZ
Recovery
500 Pull
2nd Main Set
4 x (50 fast on :45 + 25 EZ on 1:00)
100 EZ
4 x(25 fast on :25 + 25 Ez on 1:00)
Warm Down
200 Choice
# posted by gladorca's blog @ 6:14 AM 
