Sunday, December 30, 2007
December 30, 2007 - Last practice of the year
This is the last practice of the year. It has a little of everything. Below is the set for the expert lane.
Warm Up
300 Free
2x100 Pull
100 Kick
Drill
4x150 free kick/drill/swim by 50
Main Set
400 Free
4x200 Pull on 2:30
4x100 Free on 1:20 descend
4x50 flutter kick on 1:00
Drill
4x75 kick/drill/swim IM order
IMs
4x100 IMs on 1:30 descend
Warm Down
100 Choice
Warm Up
300 Free
2x100 Pull
100 Kick
Drill
4x150 free kick/drill/swim by 50
Main Set
400 Free
4x200 Pull on 2:30
4x100 Free on 1:20 descend
4x50 flutter kick on 1:00
Drill
4x75 kick/drill/swim IM order
IMs
4x100 IMs on 1:30 descend
Warm Down
100 Choice
# posted by gladorca's blog @ 3:24 PM 
