Saturday, March 15, 2008
March 16, 2008 Fly Emphasis
This is usually a distance set, but this week the emphasis will be on fly. Below is the expert lane set.
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Pull
Fly Drill (wait for coach)
4x50 Fly drill
50 Ez
4x150 Free
50 Ez
4x100 1st 100 fly, 2nd 75 fly 25 free, etc.
50 Ez
4x100 Pull
6x50 Fly Kick
50 Ez
3x100 (1st 25 Fly, 2nd 75 Free)
Cool Down
200 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 IM
100 Pull
Fly Drill (wait for coach)
4x50 Fly drill
50 Ez
4x150 Free
50 Ez
4x100 1st 100 fly, 2nd 75 fly 25 free, etc.
50 Ez
4x100 Pull
6x50 Fly Kick
50 Ez
3x100 (1st 25 Fly, 2nd 75 Free)
Cool Down
200 Choice
# posted by gladorca's blog @ 10:11 PM 
