Sunday, April 12, 2009
April 13, 2008 Various
This practice is varied. Below is the expert lane set.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
250 free drill swim by 50
250 kick
100 Free (long push offs)
Main Set
400 Pull
2x100 IM
300 Free descend by 100
3x100 Choice Descend (1:35/1:40)
200 Kick
4x100 Pull (1:15)
100 Ez
5x100 Choice fast on 2:00
Warm Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
250 free drill swim by 50
250 kick
100 Free (long push offs)
Main Set
400 Pull
2x100 IM
300 Free descend by 100
3x100 Choice Descend (1:35/1:40)
200 Kick
4x100 Pull (1:15)
100 Ez
5x100 Choice fast on 2:00
Warm Down
100 Choice
# posted by gladorca's blog @ 3:27 PM 
