Sunday, July 20, 2008
July 20, 2008 - Distance
This practice works distance for the open water swimming. Below is the expert lane set.
Warm Up
3x100 Free
2x100 Choice
100 kick
Main Set
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Warm Up
3x100 Free
2x100 Choice
100 kick
Main Set
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
# posted by gladorca's blog @ 1:45 PM 
