Sunday, July 26, 2009
July 29, 2009 - 500s
This is the Wednesday practice. I'm substituting for Kat. Below is a distance set (aimed for the distance open water swims). The set is the expert lane set.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50 kick, 100 drill, 100 free)
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50 kick, 100 drill, 100 free)
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
# posted by gladorca's blog @ 8:02 AM 
