Friday, January 12, 2007
Sunday, January 14, 2007 30 minutes of 100s
This days practice is a long set of 100s on a descending interval. Below is the plan for the expert lane.
Warm-up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
Stop for announcements
Continue Warm-up
2x50 2 breaths per 50
200 free
200 kick
Main Set
6 100s 1:30
6 100s 1:25
5 100s 1:20
5 100s 1:15
Warm Down
100 Ez
2x (100 choice, 50 kick, 100 choice)
200 Choice
Warm-up
200 Choice
2x50 catch-up drill
2x50 1 arm
2x50 DPS
Stop for announcements
Continue Warm-up
2x50 2 breaths per 50
200 free
200 kick
Main Set
6 100s 1:30
6 100s 1:25
5 100s 1:20
5 100s 1:15
Warm Down
100 Ez
2x (100 choice, 50 kick, 100 choice)
200 Choice
# posted by gladorca's blog @ 12:01 PM 
