Sunday, March 13, 2011
March 14, 2011 - After Meet
This week is supposed to be a recovery week, I'm doing the shorter set. Karla is taking the distance set. Below is the expert lane set.
Warm Up
5x100 Choice
100 Kick
Main Set
Do next three lines twice, first time free second time non-free. Rest 10 to 20 secs
8x25 drill
4x50 (25 kick/25 swim)
2x100 swim
4 times [25 swim, 5 push ups, 25 swim]
4x100 Pull
4x75 IM no free
4x50 Free
4x25 kick
4 times [25 swim, 5 crunches or sit ups, 25 swim]
2x100 free rest :15
4x50 no breath down, easy back
Warm Down
100 Choice
Warm Up
5x100 Choice
100 Kick
Main Set
Do next three lines twice, first time free second time non-free. Rest 10 to 20 secs
8x25 drill
4x50 (25 kick/25 swim)
2x100 swim
4 times [25 swim, 5 push ups, 25 swim]
4x100 Pull
4x75 IM no free
4x50 Free
4x25 kick
4 times [25 swim, 5 crunches or sit ups, 25 swim]
2x100 free rest :15
4x50 no breath down, easy back
Warm Down
100 Choice
# posted by gladorca's blog @ 9:17 PM 
