Saturday, October 06, 2007
October 7, 2007 - Distance 4,500
This night's practice is distance 500's. Below is the set for the expert lane.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50 kick, 100 drill, 100 free)
500 pull
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50 kick, 100 drill, 100 free)
500 pull
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:55 PM 
