Sunday, September 27, 2009
Sept 28, 2009 - 200 Pulls, IMs, Choice Sprints
This practice includes 200 pulls, some IMs and a some 50 sprints. Below are the expert lane sets.
Warm Up
200 Free
200 Pull
100 Kick
Drill
5x50 free drill (your choice)
5x50 flutter kick (1:00)
Pull Set
5x200 Pull (2:30-2:45)
Drill
5x50 Choice Drill
5x50 Choice kick
IM and Sprint Set
5x100 IM (1:35)
10x50 Choice alt sprint, ez (1:00)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Kick
Drill
5x50 free drill (your choice)
5x50 flutter kick (1:00)
Pull Set
5x200 Pull (2:30-2:45)
Drill
5x50 Choice Drill
5x50 Choice kick
IM and Sprint Set
5x100 IM (1:35)
10x50 Choice alt sprint, ez (1:00)
Warm Down
200 Choice
# posted by gladorca's blog @ 8:34 PM 
