Tuesday, November 27, 2012
Nov 28, 2012 - Short and long and a little different
Ok, it has been a year since I blogged; so, it may take some time to get back to speed.
The practice will be a combination of long and short sets, with a little different twist for variety. Below is the expert lane set.
Warm Up
6x100 Choice
Coaches Drills
4x50
More warm up
6x50 drill down, swim back
400 steady swim
A little different set
10x50 choice sprint down and RUN back
A pull set
2x300 pull
Another little different set
4 military 50s25 free, get out and do 5 push ups, swim back 25 get out of the pool and hold the push up position (plank) for 30 seconds
A steady set
2x200 free
A sprinty set - do the following twice your choice:
1st 50, 25 fast, 25 easy
2nd 50, middle 25 fast
3rd 50, sprint (faster than fast)
Warm Down
200 Your choice
The practice will be a combination of long and short sets, with a little different twist for variety. Below is the expert lane set.
Warm Up
6x100 Choice
Coaches Drills
4x50
More warm up
6x50 drill down, swim back
400 steady swim
A little different set
10x50 choice sprint down and RUN back
A pull set
2x300 pull
Another little different set
4 military 50s25 free, get out and do 5 push ups, swim back 25 get out of the pool and hold the push up position (plank) for 30 seconds
A steady set
2x200 free
A sprinty set - do the following twice your choice:
1st 50, 25 fast, 25 easy
2nd 50, middle 25 fast
3rd 50, sprint (faster than fast)
Warm Down
200 Your choice
