Tuesday, February 17, 2009
Feb 20, 2009 - IM and Free
This is my last night of substitutions. This set will be Free and IM. Below is the set for the expert lane.
Warm Up
600 Free
Main Set
5x50 Free with 5 dolphin kicks off wall
5x50 Free no breaths between flags and wall
4x100 Free
4x100 Pull
4x50 Kick
8x50 (rotate IM, fly/back, back/breast, etc.)
5x100 IM
4x50 Kick
100 Easy
100 Sprint all out as fast as you can, get time
Cool Down
100 Choice
Warm Up
600 Free
Main Set
5x50 Free with 5 dolphin kicks off wall
5x50 Free no breaths between flags and wall
4x100 Free
4x100 Pull
4x50 Kick
8x50 (rotate IM, fly/back, back/breast, etc.)
5x100 IM
4x50 Kick
100 Easy
100 Sprint all out as fast as you can, get time
Cool Down
100 Choice
# posted by gladorca's blog @ 7:53 PM 
