Sunday, August 19, 2007
August 20, 2007 IM emphasis
This practice emphasizes IM and sprints. Note: Be sure to take the full 2 minutes for the 50 sprints at the end of workout. You need the rest in order to push hard. Below is the expert lane practice.
Warm Up
200 Free
100 Choice
100 IM
100 Kck
Drill
4x50 Scull
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
Warm Down
200 choice
Warm Up
200 Free
100 Choice
100 IM
100 Kck
Drill
4x50 Scull
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
Warm Down
200 choice
# posted by gladorca's blog @ 11:31 AM 
