Sunday, July 20, 2008
July 21, 2008 - IM/Free
This practice works all strokes. I'd like to place an emphasis on the 50s that are labelled "fast". There are only a few; so they should be worked. Below is the expert lane set.
Warm Up
200 Free
200 Free Drill
200 Kick
First Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM
Second Main Set
Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
Third Main Set
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Warm Down
200 Choice
Warm Up
200 Free
200 Free Drill
200 Kick
First Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM
Second Main Set
Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
Third Main Set
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Warm Down
200 Choice
# posted by gladorca's blog @ 1:47 PM 
