Sunday, August 19, 2007
August 19, 2007 Distance (4,300)
This practice is long distance emphasis with a totla of 4,300 yards (300 more than usual for every lane). Below is the expert lane practice.
Warm Up
200 Pull
200 Free
200 Drill
200 Kick
Drill
6x50 Drill
3x100 Kick
3x200 (50 drill and 150 swim)
Main Set
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)
Warm Down
4x50 choice
Warm Up
200 Pull
200 Free
200 Drill
200 Kick
Drill
6x50 Drill
3x100 Kick
3x200 (50 drill and 150 swim)
Main Set
3x300 (1st moderate, 2nd build, 3rd push)
3x400 Pull (1st ez, 2nd mod, 3rd push)
Warm Down
4x50 choice
# posted by gladorca's blog @ 11:28 AM 
