Tuesday, June 25, 2013
June 26, 2013 - Distance 200s
This practice is an aerobic set of 200s. If you want to work sprints, then swim 100s instead of 200s, but leave when others do their 200s. Below is the expert set.
Warm Up
200 Free
200 Pull
3x100 Choice
100 Kick
Drills
6x50 Free drill (your choice)
6x50 Kick (1:00)
5x200 Free (2:35-2:45)
4x100 IM (1:35)
5x200 Pull (2:30-2:45)
Warm Down
200 Choice
Tuesday, June 11, 2013
June 12, 2013 - Free and IM
This practice we will work on free and IM. Below is the expert lane set.
Warm Up
200 Free
100 Pull
100 IM Drill
100n Kick
Main Set
8x50 Free on :40/:45
4x75 Kick
3x200 Free Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
6x100 Pull on 1:20 (descend 1-3, and 4-6)
8x25 alternate sprint and easy
Warm Down
100 Choice
Warm Up
200 Free
100 Pull
100 IM Drill
100n Kick
Main Set
8x50 Free on :40/:45
4x75 Kick
3x200 Free Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
6x100 Pull on 1:20 (descend 1-3, and 4-6)
8x25 alternate sprint and easy
Warm Down
100 Choice
