Tuesday, March 11, 2008

3/10/08 Frank

Kick Threshold

WARMUP: 400200 swim 200 pull
KICK/SKILL SET: 250
10 X 25 with fins1 & 2: fast dophin kicks underwater, then EZ freestyle3 & 4: 10 fast dolphins on back5 & 6: fast dolphins 1 arm fly7 & 8: fast dolphins UW, then EZ free9 & 10: Fly, starting with UW
MAIN SET:
300 freestyle pull, with 3,4,5 breathing pattern per 100
5 X 100 free on a sendoff that gives 20-25 seconds rest
First 50 of each 100 is moderate. Second 50 is concentrated kick
200 freestyle pull, with 3,4,5 breathing pattern
5 X 50 choice on descending sendoff. Try to swim each 50 at your race pace for a 100 plus ~:05. E.g., if you�re aiming for 1:00 on the 100 free, you should swim these 50s in 35 seconds or faster. Choose the sendoff ladder that will give you approx. 5 seconds rest on the final 50. 1:30 � 1:20 � 1:10 � 1:00 1:25 � 1:15 � 1:05 - :551:20 � 1:10 � 1:00 - :50 1:15 � 1:05 � :55 - :451:10 � 1:00 - :50 - :401:05 � :55 - :45 - :351:00 - :50 - :40 - :30
100 EZ recovery
4 X 100 with fins on a sendoff that gives approx. 30 seconds rest
SPEED SET: 100
4 X 25 SPRINT FREESTYLE with fins, swimming 2 abreast in each lane. Those swimming in the state meet do 4 starts from the blocks.
WARMDOWN: 100

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