Saturday, September 16, 2006
Monday, September 18, 2006 Choice and Mid-Distance
This workout has stroke and mid-distance. The yardage shown is for the expert lane and is 3,600 yards.
Warm Up
200 Free
200 Choice
100 Kick
Main Set
3x100 (50 drill, 50 swim rest 20 sec)
4x50 Kick
4x100 Choice (1:40)
50 ez
275, 250, 225, 200, 175, etc.. 25 (rest :10-:15)
50 ez
4x100 Choice (1:40)
Warm Down
150 Choice
Warm Up
200 Free
200 Choice
100 Kick
Main Set
3x100 (50 drill, 50 swim rest 20 sec)
4x50 Kick
4x100 Choice (1:40)
50 ez
275, 250, 225, 200, 175, etc.. 25 (rest :10-:15)
50 ez
4x100 Choice (1:40)
Warm Down
150 Choice
# posted by gladorca's blog @ 6:00 PM 
