The new summer schedule is posted on the GSC website, and you should've received it in your inboxes already - as well as the flier I handed out last night at the pool... those will be available to grab for anyone that would like a hard copy. The new schedule starts May 28th.
There will be NO SATURDAY PRACTICE this coming saturday 4/13 (so you can expect a wonderfully torturous workout the following week...). The tri-group will be doing a practice tri downtown at agb and the GSC kids will be utilizing the DPAC facility... if you are participating in the triathlon GOOD LUCK!
I hope you are all enjoying this beautiful spring weather!
-Coach K
April 8, 2013
Masters 5:30-6:30 PM
Warm-up: 200 Swim / Drill by 50
100 Kick
200 Pull
100 Kick
200 I.M. Drill / Swim by 25
Main Set : 4 x (1 x
400 @
:15 – 20 sec rest
1 x 100 easy @
:45 – 1:00 rest)
#1: Steady Free
#2: 50 NF Mod / 300 steady free / 50 NF faster
#3: 100 NF Mod / 200 Steady free / 100 NF faster
#4: 150 NF Mod / 100 steady free / 150 NF faster
** you may also do ALL
FREE with the same speed pattern**
Cool Down: 100 easy
Total = 2,900 (Max.)
April 10, 2013
Masters 5:30-6:30 PM
Warm-up: 200 or 300 Swim
100 or 200 Kick
200 or 300
Pull
100 (25 6Kswitch / 25 Shark fin pause / 25 kick on
bk / 25 build swim)
8 x 25 ALL
BACK @ :40 or :15 sec rest
Odds = easy
Evens = fast
Main Set : 1-3x thru entire set: BK or FR
(300 swim or
pull
@ 5:00 / 5:15 / 5:30 / :30 sec rest
200 swim build
by 50(last 100 should be pushed)
@ 3:20 / 3:30 / 3:40 / :20 sec rest
100
swim FAST
@ 2:00 / 2:10 / 2:20 /2:30 / :45 sec rest)
Cool Down: 100 easy
No comments:
Post a Comment