Sunday, December 09, 2007
December 10, 2007 - Back and Free Emphasis
Tonight's workout emphasizes back stroke. Below is the set for the expert lane.
Warm Up
200 Free
200 Pull
6x50 Choice
Drills
4x25 drills directed by coach
6x50 Back Drills
Main Set
3x100 Back 1:30
50 sprint Back
4x100 Pull free 1:25
6x50 Free Drill
6x50 Flutter Kick
3x100 Free Breath Control
50 Free sprint
4x100 free 1:30
Cool Down
200 Choice
Warm Up
200 Free
200 Pull
6x50 Choice
Drills
4x25 drills directed by coach
6x50 Back Drills
Main Set
3x100 Back 1:30
50 sprint Back
4x100 Pull free 1:25
6x50 Free Drill
6x50 Flutter Kick
3x100 Free Breath Control
50 Free sprint
4x100 free 1:30
Cool Down
200 Choice
# posted by gladorca's blog @ 8:57 AM 
