Tuesday, July 09, 2013
July 10, 2013 - 10 on 3 minutes (race)
One needs to practice the pace that one uses in racing. If you want to sprint, but always swims slowly, then your sprint will be slow. The main set will be done 10 times on three minutes. If you are sprinting 50s, or 100s, then you'll sprint every other one (all out). If you are a distance swimmer doing 175, 200, or 250s, then your pace should be aerobic, but at the top of you aerobic speed.
Below is the expert set:
Warm up
200 Choice
2x50 Catch up drill
2x50 1 arm
2x50 Distance per stroke
Announcements
more warm up
2x50 2 breaths per 50
200 free
200 Kick
30 Minute Main Set - wait for coach's instructions.
Stretch Out Set
100 easy
4x75 kick
8x75 (50 stroke, 25 free)
Cool Down
200 Choice
# posted by gladorca's blog @ 8:42 PM 
