Sunday, February 06, 2011
February 9, 2011 Stroke Specific
This week is stroke specific with some anerobic work. Below is the expert lane set.
Warm Up
300 Free
3x100 Choice
Warm Up continued
6x100 Free on 1:25/1:30
Vertical Kicking in the deep end
4 times the following:
2x50 stroke drill (:50)
100 stroke fast
5x100 recovery pull on 1:30
4 times the following:
2x50 free easy (:45/:50)
100 stroke fast
Warm Down
200 Choice
Warm Up
300 Free
3x100 Choice
Warm Up continued
6x100 Free on 1:25/1:30
Vertical Kicking in the deep end
4 times the following:
2x50 stroke drill (:50)
100 stroke fast
5x100 recovery pull on 1:30
4 times the following:
2x50 free easy (:45/:50)
100 stroke fast
Warm Down
200 Choice
# posted by gladorca's blog @ 8:19 PM 
