October 2011
2 posts
October 11, 2009
300 free
300 every 4th 25 stroke
300 kick drill swim by 100s
400 Ra la cu BA
400 no breath flags wall flags
1 x100 on 1:05
2 x 50 k on 1:00
2 x 100 on 1:10
2 x 50 k on 1:00
3 x 100 on 1:105
2 x 50 k on 1:00
4 x 100 on 1:20
200 easy
Had the set above Nd do it as 50s stroke and 25s kick
-that worked really well
Onesimo suggested cutting it in half Gain. I like it. We went with...
October 4, 2012
500 fre
200 IM drill swim
100 kick
16 x 50 drill swim, 8 free 8 IM
200
150
100
50 free on 240, 200, 120, 40
50 easy
Then back up stroke with leader taking a minute rest after each hard swim
Back down hard w 50 easy in between each swim
1 x 100 kick
2 x 50 kick
1 x 100 kick
24 x 25 kick
Warm down, great workout
Tyrone joined us. I talked to Scott jordon about coaching and...