Sunday, March 22, 2009
March 23, 2009 - Free and IM
This set works Free and IM. Below is the expert lane set.
Warm Up
200 Free
200 Pull
100 IM Dr
100 Kick
Main Set
5 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:30)
2x50 Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 IM Dr
100 Kick
Main Set
5 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:30)
2x50 Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water
Warm Down
200 Choice
# posted by gladorca's blog @ 1:43 PM 
