Saturday, September 08, 2007
September 9, 2007 - Distance 4500
Tonight is extra distance to help work on your base. The expert lane gets 4,500 tonight and is shown below.
Warm Up
200 Free
200 Pull
2x100 choice
2x50 Free
2x50 Kick
Further Warm Up
4x200
(50 drill,
50 swim, 50 drill,
50 kick ) reverse IM order
Main Set
1200 Pull
5x100 IM
4x200 free descend
3x100 free descend
Warm Down
100 Choice
Warm Up
200 Free
200 Pull
2x100 choice
2x50 Free
2x50 Kick
Further Warm Up
4x200
(50 drill,
50 swim, 50 drill,
50 kick ) reverse IM order
Main Set
1200 Pull
5x100 IM
4x200 free descend
3x100 free descend
Warm Down
100 Choice
# posted by gladorca's blog @ 10:47 PM 
