Monday, May 11, 2009
May 11, 3009 - Free and Choice
Tonight's practice is mostly free with some choice at the end. Below is the expert lane practice and is 3,700 yards.
Warm Up
500 Choice
Drills
9x50 drill (left arm, right arm, catch-up)
Main Set
25, 50, 75, 100 fast to easy
100, 75, 50, 25 easy to fast
5x50 Kick
50,100, 150, 200 pull
50 ez
200, 150, 100, 50 pull
5x50 kick
6x100 Choice (1:35/1:45)
Warm Down
100 Choice
Warm Up
500 Choice
Drills
9x50 drill (left arm, right arm, catch-up)
Main Set
25, 50, 75, 100 fast to easy
100, 75, 50, 25 easy to fast
5x50 Kick
50,100, 150, 200 pull
50 ez
200, 150, 100, 50 pull
5x50 kick
6x100 Choice (1:35/1:45)
Warm Down
100 Choice
# posted by gladorca's blog @ 5:33 PM 
