Sunday, October 05, 2008
Oct 6, 2008 - Free and IM descend to sprint
This practice descends starting with free, moving to IMs and finishing with sprints. Below is the expert lane set.
Warm Up
200 Free
200 Kick
200 Pull
Main Set
4x100 (50 drill/50 free)
4x100 Free (1:20/1:25)
4x100 Pull (1:15/1:20)
4x75 Kick
4x75 IM Drill (no free)
4x75 IM (no free) (1:15/1:20)
4x50 Kick
4x50 IM order (:50)
4x50 Free descend (:45)
4x25 Kick
4x25 Choice (work start)
4x25 Odds Sprint, Evens Ez
Warm Down
100 Easy
Warm Up
200 Free
200 Kick
200 Pull
Main Set
4x100 (50 drill/50 free)
4x100 Free (1:20/1:25)
4x100 Pull (1:15/1:20)
4x75 Kick
4x75 IM Drill (no free)
4x75 IM (no free) (1:15/1:20)
4x50 Kick
4x50 IM order (:50)
4x50 Free descend (:45)
4x25 Kick
4x25 Choice (work start)
4x25 Odds Sprint, Evens Ez
Warm Down
100 Easy
# posted by gladorca's blog @ 8:06 AM 
