Tuesday, January 28, 2014
January 29, 2014 - Distance or Sprint
Tonight the lanes will get to choose either distance or sprint (or what I assign). Below the distance set is shown first followed by the sprint practice. The warm up is the same for everyone.
Warm Up
400 Free
Main Set Distance
4x100 right, left, finger tip, free, by 25
6x50 kick
500 Pull
450 Free
400 IM
350 Pull
300 IM
250 Free
200 Pull
150 Free
100 IM
50 Free
Main Set Sprint
4x150 where 150 is (50 drill, 50 swim, 50 kick)
3x200 Pull
SHORT SPRINT SET - Maximum speed without lactate acid build up 10 x 25 ALL out on 2 minutes (choice or alt free and stroke)
8x50 Choice on :55
5x100 Pull on 1:25
Warm Down
150 to 200 Choice
150 to 200 Choice
# posted by gladorca's blog @ 7:48 PM 
