Saturday 8 am 3/22 - Stroke - NO PRACTICE EASTER SUNDAY
Submitted by kayt on Thursday, March 20, 2008.
No coach
SCY
Stroke
1.75 hours
5100 yds
500 Swim warm-up
8 x 75s K-D-S by 25, IM order, rest 10 seconds in between
20 x 50s Pull (1-5 Br @ 1:15, 6-10 BA @ 1:45, 11-20 free @ :40)
100 ez, swim choice
12 x 100s same stroke (1-4 @ 1:55, 5-8 @ 1:45, 9-12 @ 1:35. Descend within each group of 4, rest a minute between each group of 4
8 x 75s free (breathe 3,5,7 by 25); 1:15 [no breath out of turns]
20 x 50s: 5 fly @ 1:00, 5 back @ :50, 5 breast @ 1:05 and 5 choice stroke NO free @ 1:00
100 cool down
This is the 'stud' workout, modify for your lane.