Tuesday, July 16, 2013
July 16, 2013 - Sprint IM Anaerobic
I'm not sure about the timing on this practice. If you get done early, let me know and we'll do more. Below is the expert lane set.
Warm up
300 Free
3x100 Choice
Warm up continued
6x100 Free on 1:20 to 1:30
4 times the following:
100 IM FAST
50 Easy
50 Kick
rest 1:00
6x100 Pull just above distance pace, rest :15
4 times the following:
50 choice on 2:00
Stanford 75s
5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3 breaths, on 4th take 2, on 5th take 1) 10 to 15 seconds rest between 75s.
Novice and Rookie lanes start at 6 or 8 breaths for the middle 25.
Warm Down
100 Choice
Warm up
300 Free
3x100 Choice
Warm up continued
6x100 Free on 1:20 to 1:30
4 times the following:
100 IM FAST
50 Easy
50 Kick
rest 1:00
6x100 Pull just above distance pace, rest :15
4 times the following:
50 choice on 2:00
Stanford 75s
5x75 free (on 1st 75 middle 25 take 5 breaths, on 2nd 75 middle 25 take 4 breaths, on 3rd take 3 breaths, on 4th take 2, on 5th take 1) 10 to 15 seconds rest between 75s.
Novice and Rookie lanes start at 6 or 8 breaths for the middle 25.
Warm Down
100 Choice
# posted by gladorca's blog @ 9:18 PM 
