Sunday, October 04, 2009
Oct 5, 2009 - Free, IM, Choice
This practice mixes a little of everything in. Below is the expert lane set. The total including warm up is 3,700 yards.
Warm Up
200 Free
100 Choice
100 IM
100 Kck
Drill
4x50 scull
Main Set
3x200 Pull (2:50)
100 Ez
5x100 Free (1:30)
100 Ez
8x50 Kick
100 Ez
3x100 IM
100 Ez
3x100 Choice (desc 1-3)
6x50 from middle of Pool
Warm Down
200 Choice
Warm Up
200 Free
100 Choice
100 IM
100 Kck
Drill
4x50 scull
Main Set
3x200 Pull (2:50)
100 Ez
5x100 Free (1:30)
100 Ez
8x50 Kick
100 Ez
3x100 IM
100 Ez
3x100 Choice (desc 1-3)
6x50 from middle of Pool
Warm Down
200 Choice
# posted by gladorca's blog @ 8:30 PM 
