Sunday, November 18, 2007
November 18, 2007 - Distance 4,000
This practice is an aerobic pyramid. Below is the set for the expert lane.
Warm Up
200 Choice
3x100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 ez kick
4x100 Choice
Warm Down
200 Choice
Warm Up
200 Choice
3x100 Free
6x50 Kick
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 ez kick
4x100 Choice
Warm Down
200 Choice
# posted by gladorca's blog @ 8:46 AM 
