Wednesday, March 13, 2013
March 13, 2013 - Various all strokes
I was going to give a set of 100s for 30 minutes, but I decided to change. We haven't done that much stroke recently and the past two practices we've done a fair amount of distance. So here it is.... below is the expert lane set.
Warm Up
Your choice 10 minutes
Drills/More warm up
4x50 Run down and swim back
8x50 (25 stroke/ 25 free)
2x200 Free Moderate
4x50 Kick (with 10 pushups at far end)
Main Set
4x100 Free (1:20)
4x50 Fly
4x100 Back or Breast (1:40)
6x100 Pull (1:20)
4x100 IM (1:30/1:40)
4x50 Choice Sprint on 2:00
Warm Down
200 Choice
Warm Up
Your choice 10 minutes
Drills/More warm up
4x50 Run down and swim back
8x50 (25 stroke/ 25 free)
2x200 Free Moderate
4x50 Kick (with 10 pushups at far end)
Main Set
4x100 Free (1:20)
4x50 Fly
4x100 Back or Breast (1:40)
6x100 Pull (1:20)
4x100 IM (1:30/1:40)
4x50 Choice Sprint on 2:00
Warm Down
200 Choice
# posted by gladorca's blog @ 5:19 PM 
