Sunday, November 30, 2008
Nov 30, 2008 - Distance
This practice is an aerobic distance set. Below is the expert lane.
Warm Up
500 Choice
100 Kick
Drill Set
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes
Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45
Warm Down
200 choice
Warm Up
500 Choice
100 Kick
Drill Set
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes
Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45
Warm Down
200 choice
# posted by gladorca's blog @ 1:58 PM 
