Tuesday, June 20, 2006
Monday, June 26 Mid distance and stroke
This is the Monday workout for the expert lane. The total yardage is 4,000 yards.
Warm up
200 Choice
2x100 Pull
2x100 Free
200 Kick
Main Set
2x100 Fr Drill down/swim back
4x100 Pull (1:25)
4x50 Kick (1:00)
4x200 Free (2:45)
3x100 choice drill down/swim back
3x100 Choice
4x50 Kick
3x200 Choice (wait for lane)
Warm Down
100 Choice
Warm up
200 Choice
2x100 Pull
2x100 Free
200 Kick
Main Set
2x100 Fr Drill down/swim back
4x100 Pull (1:25)
4x50 Kick (1:00)
4x200 Free (2:45)
3x100 choice drill down/swim back
3x100 Choice
4x50 Kick
3x200 Choice (wait for lane)
Warm Down
100 Choice
# posted by gladorca's blog @ 6:36 PM 
