Sunday, December 07, 2008
Dec 8, 2008 - IM and Free
Tonight's set is IM and free. Below is the expert lane practice.
Warm Up
500 Choice
100 Kick
Main Set
Three (3) Times: 4x25 free working underwater kick off the wall, then 100 Free Build
200/175/150/125/100/75/50/25 Pull
4x50 IM drill
200 IM
4x50 IM drill
200 IM
4x50 Free Kick
8x25 sprint down/ easy back
100 easy
100 choice fast
Warm down
100 Choice
Warm Up
500 Choice
100 Kick
Main Set
Three (3) Times: 4x25 free working underwater kick off the wall, then 100 Free Build
200/175/150/125/100/75/50/25 Pull
4x50 IM drill
200 IM
4x50 IM drill
200 IM
4x50 Free Kick
8x25 sprint down/ easy back
100 easy
100 choice fast
Warm down
100 Choice
# posted by gladorca's blog @ 8:20 AM 
