Sunday, March 29, 2009
March 30, 2009 - Various
Tonight's practice is a mixture. It starts out with longer stuff and ends with speed work. Speed work can either be done from the wall or off the blocks.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Main Set
400 Kick/swim by 50
400 Pull
300 (kick, drill, swim by 25 IM order)
300 Free
300 (k,d,s by 25 IM order)
4x200 (1st drill, 2nd free, 3rd IM, 4th pull
4x50 free descend count 1-4,
5x50 sprint choice 25/ easy 25
50 sprint choice
Warm Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Main Set
400 Kick/swim by 50
400 Pull
300 (kick, drill, swim by 25 IM order)
300 Free
300 (k,d,s by 25 IM order)
4x200 (1st drill, 2nd free, 3rd IM, 4th pull
4x50 free descend count 1-4,
5x50 sprint choice 25/ easy 25
50 sprint choice
Warm Down
100 Choice
# posted by gladorca's blog @ 1:45 PM 
