Sunday, April 01, 2007
Monday, April 2, 2007 - IMs and Sprints
This practice works IM's with sprints towards the end of workout. Below is the practice for the expert lane.
Warm Up
200 Free
100 Choice
100 IM
100 Kck
Drills
4x50 drills; follow coaches directions
Main Set
3x200 Pull (2:50)
100 Ez
5x100 IM (1:35)
100 Ez
8x50 Kick
100 Ez
2x200 IM (3:15)
100 Ez
6x50 quality sprint on 2:00 (off the blocks if you want)
Choice Warm Down
Warm Up
200 Free
100 Choice
100 IM
100 Kck
Drills
4x50 drills; follow coaches directions
Main Set
3x200 Pull (2:50)
100 Ez
5x100 IM (1:35)
100 Ez
8x50 Kick
100 Ez
2x200 IM (3:15)
100 Ez
6x50 quality sprint on 2:00 (off the blocks if you want)
Choice Warm Down
# posted by gladorca's blog @ 7:14 AM 
