Sunday, April 19, 2009
April 20, 2009 - IM and Free
This practice works both IM and free. Below are the sets for the expert lane.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
IM Sets
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
Free Sets
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free desc 1-3, 4-6 (1:20/1:25)
4x150 Pull
Sprint
100 Choice
Cool Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
IM Sets
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
Free Sets
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free desc 1-3, 4-6 (1:20/1:25)
4x150 Pull
Sprint
100 Choice
Cool Down
100 Choice
# posted by gladorca's blog @ 1:22 PM 
