Sunday, November 08, 2009
Nov 9, 2009 - Distance
This set is a distance set. The expert lane has 1000 without stop. This is meant to form an aerobic base.
Warm Up
3x100 Freee
2x100 Choice
100 Kick
Drills
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
Warm Up
3x100 Freee
2x100 Choice
100 Kick
Drills
4x50 12 left arm down, right arm back
4x50 kick
4x50 alternate fist and catchup
4x50 kick
Main Set
1000 free
2x500 (1st one pull,
2nd faster turn over every 4th length)
2x200 (1st pull, second hard)
Warm Down
200 Choice
# posted by gladorca's blog @ 7:36 PM 
