Tuesday, January 21, 2014
January 22, 2014 - Choice and the Broken Mile
This week's practice features the broken mile (after we do some drills and some choice for warm up).
The main swim starts at 275 yards (11 lengths) and each time you drop one length till you get to zero. The total is 1,650 yards. If you go to the Olympia meet on Feb 1, you can swim this non-stop (1,650) as the first event.
Below is the expert lane set - 3,800
Warm Up
200 Free
200 Choice
100 Kick
Drill
4x50 drills coach's choice
More
3x100 (50 drill 50 swim rest :20)
4x50 kick choice
4x100 choice 1:40
50 easy
Broken Mile - work this
275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
The Rest
50 easy
4x100 Choice on 1:40
Cool down
150 choice
# posted by gladorca's blog @ 6:27 PM 
