Sunday, December 02, 2007
December 2, 2007 - Distance 4,500
This practice emphasis is distance working base. Below is the expert lane.
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:10?)
Cool Down
2x100 Choice
Warm Up
200 Free
200 Pull
200 choice
200 Kick
200 Pull
Main Set
6x50 Kick (:55)
500 Fr mod
5x100 pull (1:20) descend
400 fr mod
4x100 IM (1:30) descend
300 fr mod
3x100 pull (1:15)
200 fr mod
2x100 IM (1:25)
2x100 pull (1:10?)
Cool Down
2x100 Choice
# posted by gladorca's blog @ 9:54 AM 
