Sunday, October 21, 2007
October 21, 2007 - Distance (4,000)
This practice has all sorts of stuff including stroke and kick. The main set starts long and descends. Below is the expert lane set of 4,000 yards.
Warm Up
200 EZ Free
200 Pull
200 Choice
200 Kick
Main Set
500 Pull 100 fast (1:15)
400 Swim
2x100 fast (1:20)
300 Swim
3x100 IM (1:30/1:35)
200 Swim
4x100 kick
100 Free
5x100 Choice (1:35/1:40)
Warm Down
200 Choice
Warm Up
200 EZ Free
200 Pull
200 Choice
200 Kick
Main Set
500 Pull 100 fast (1:15)
400 Swim
2x100 fast (1:20)
300 Swim
3x100 IM (1:30/1:35)
200 Swim
4x100 kick
100 Free
5x100 Choice (1:35/1:40)
Warm Down
200 Choice
# posted by gladorca's blog @ 10:45 AM 
