Sunday, October 11, 2009
Oct 12, 2009 - IM, Free, Possible Sprint
This practice has a bit of everything but kick. It starts with IM, moves to free style and then ends with choice with the possibility of sprinting. Below is the expert set.
Warm Up
200 Choice
200 Free
2x50 Kick
Drill
8x75 25 kick, 25 drill, 25 swim (rev IM order)
Main Set
6x100 IM (1:35/1:45)
2x300 Steady Pull
6x100 Free Descend (1:20/1:30)
Choice Stroke. start from deep end 4x150 or 4x50 sprint People doing 50s go off the blocks in front of the people doing 150
Cool Down
100 Choice
Warm Up
200 Choice
200 Free
2x50 Kick
Drill
8x75 25 kick, 25 drill, 25 swim (rev IM order)
Main Set
6x100 IM (1:35/1:45)
2x300 Steady Pull
6x100 Free Descend (1:20/1:30)
Choice Stroke. start from deep end 4x150 or 4x50 sprint People doing 50s go off the blocks in front of the people doing 150
Cool Down
100 Choice
# posted by gladorca's blog @ 8:45 PM 
