Pulling
Sunday, April 18, 2010
Submitted by Lorie Rick on Tuesday, April 13, 2010.
Coach Lorie
SCY
Pulling
1.5 hours
6,100 yards
1000 swim choice
10 x 50s free NPS @ 50
3 x 1000 pull free # 1 NO Paddles, #2 NPS 3. (-) split
100 ez
Swim 8 x 75s (odds stroke, evens IM Fly, ba, br) @ 1:25
6 x 100s back pull @ 1:50
1 x 400 IMD
12 x 100s free pull @ 1:30 (1-6 NO paddles)
100 ez
Workout for Friday, March 5, 2010
Submitted by Lorie Rick on Thursday, March 4, 2010.
Coach Lorie
SCY
General sets
1.5 hours
5,000 yards
500 swim choice, 10 x 50s breast kick @ 1:00 warm up
Pull 8 x 75s backstroke @ 1:10
2 x 200s IM drill ez
Pull 8 x 75s breast with flutter kick @ 1:30
2 x 200 drill IM ez
Pull 5 x 400s free @ 5:30 - # 1 NPS, #2 (33) 3-5 Choice breathing
Workout for Sunday 2-21-10
Submitted by Lorie Rick on Wednesday, February 17, 2010.
Coach Lorie
SCY
General sets
1.5 hours
6,300
500 swim, 400 IMD, 100 NPS
12 xs 50s IMO (1.K-S, 2. D-S, 3. S-S) x 4 @ 55
5 x 500s pull @ 6:30 (2 & 4, NPS)
8 x 75s (50 stroke, 25 free) @ 1:20
Pull 4 x 150s back @ 2:40
8 x 25s pull breast with flutter kick
Pull 6 x 125 free (75, 3-3, 50 NPS) @ 1:50
50 ez
