Sunday, June 24, 2007
June 24, 2007 - Distance 4,200
The practice today emphasizes distance with a descending set. Below is for the expert lane.
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Drills
2x50 fist
2x50 12 kicks/stroke
2x50 1 arm free drill
2x50 catch up
Main Set
4x100 free 1:30 easy
400 pull
3x100 free 1:25
300 Pull
2x100 free 1:20
200 Pull
100 free
100 Pull
6x50 kick
10x50 choice (:50)
Warm Down
200 Choice
Warm up
200 Free
200 Pull
200 Choice
200 Kick
Drills
2x50 fist
2x50 12 kicks/stroke
2x50 1 arm free drill
2x50 catch up
Main Set
4x100 free 1:30 easy
400 pull
3x100 free 1:25
300 Pull
2x100 free 1:20
200 Pull
100 free
100 Pull
6x50 kick
10x50 choice (:50)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:59 AM 
