Saturday, November 24, 2007
November 25, 2007 - 4,300 distance
This workout adds yardage from last Sunday. It is up to 4,300 yards. Below is the practice for the expert lane.
Warm Up
300 Free
3x100 Choice
6x50 Kick
Drills
4x100 (50 Kick, 50 Free)
4x100 (50 Catchup, 50 Free)
Main Set
400 Free
400 Pull
2x200 Free
2x200 IM
4x100 Pull (1:15/1:25)
4x100 IM
Warm Down
200 Choice
Warm Up
300 Free
3x100 Choice
6x50 Kick
Drills
4x100 (50 Kick, 50 Free)
4x100 (50 Catchup, 50 Free)
Main Set
400 Free
400 Pull
2x200 Free
2x200 IM
4x100 Pull (1:15/1:25)
4x100 IM
Warm Down
200 Choice
# posted by gladorca's blog @ 4:23 PM 
