Saturday, April 12, 2008
April 13, 2008 Distance 4,000
This is an aerobic distance practice. The set below is for the expert lane.
Warm Up
200 Choice
100 Free
6x50 Kick
Drills
4x50 drill wait for coach
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
Warm Up
200 Choice
100 Free
6x50 Kick
Drills
4x50 drill wait for coach
Main Set
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4 x 100 Choice
Warm Down
200 Choice
# posted by gladorca's blog @ 8:13 PM 
