Stroke
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
Thursday 12-27 Harley 8 pm
Submitted by kayt on Thursday, December 27, 2007.
No coach
SCY
Stroke
1.5 hours
4,000 yds
600 swim warm up
4 x 100s IM drill @ 1:55
8 x 50s Br kick @ 1:05
8 x 125s (75 ez, 50 hard) - each set of 4 must be the same stroke
20 x 25s 4 x (4 25s Fly, 1 x 25 ez) @ 30
100 warm down
December 20, 2005 Workout
Submitted by Jim Matysek on Wednesday, December 21, 2005.
Coach Ken
SCY
Stroke
1.5 hours
5,000
April 14, 2001 Workout
Submitted by Jim Matysek on Saturday, April 14, 2001.
Coach Lorie
SCY
General sets
1.5 hours
4,700

