Sunday, June 17, 2007
June 17, 2007 - Distance with some IM (4,000 base expert level)
This practice is meant to get in yardage. After warm-up it starts with a drill set, followed by a couple of long sets. Then broken up with some IMs and ending with 100s free. Below is the practice for the expert lane.
Warm Up
500 Choice
Drill
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
Main Set
400 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down
200 Choice
Warm Up
500 Choice
Drill
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
Main Set
400 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down
200 Choice
# posted by gladorca's blog @ 2:39 PM 
