Sunday, November 09, 2008
Nov 10, 2008 - Marty Pyramid
This practice came from a former Orca swimmer. Below is the expert lane set.
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
Main Set 1
Do twice 1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45
Kick Set
10x50 Kick
Main Set 2
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
Main Set 1
Do twice 1st time free 2nd time Pull)
50 :45
100 1:15 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:15 fast
50 :45
Kick Set
10x50 Kick
Main Set 2
Choice
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
# posted by gladorca's blog @ 9:30 PM 
