Sunday, November 16, 2008
Nov 17, 2008 - Descend
This practice has a little bit of everything. Below is the expert lane set.
Warm Up
200 Choice
200 Free
200 Pull
Main Set
400 free steady
4x150 (kick/drill/ swim by 50)
4x50 fast (1:00)
Extra rest
300 Pull
3x150 Kick (go on 4th)
3x50 choice fast (1:05)
Extra rest
200 IM
2x150 free build by 50 (got on 4th)
2x50 choice fast (1:10)
Cool Down
200 Choice
Warm Up
200 Choice
200 Free
200 Pull
Main Set
400 free steady
4x150 (kick/drill/ swim by 50)
4x50 fast (1:00)
Extra rest
300 Pull
3x150 Kick (go on 4th)
3x50 choice fast (1:05)
Extra rest
200 IM
2x150 free build by 50 (got on 4th)
2x50 choice fast (1:10)
Cool Down
200 Choice
# posted by gladorca's blog @ 3:50 PM 
