Tuesday, May 21, 2013
May 22, 2013 - Stroke
This practice will be for stroke work and ends with a pull set. Below is the expert lane practice.
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
50 Kick
Do the following 6 times (alternating fly or fly drill, back, and breast each time through)
50 build rest :10
100 moderate rest :15
50 fast
100 free and EASY
Pull Set
7x100 Pull descend 1-4, and push last 3 (1:15 to 1:25)
Warm Down
200 choice
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
50 Kick
Do the following 6 times (alternating fly or fly drill, back, and breast each time through)
50 build rest :10
100 moderate rest :15
50 fast
100 free and EASY
Pull Set
7x100 Pull descend 1-4, and push last 3 (1:15 to 1:25)
Warm Down
200 choice
# posted by gladorca's blog @ 5:50 PM 
