Sunday, November 22, 2009
November 23, 2009 - IM and Pyramid
This practice combines a pyramid with IMs. Below is the set for the expert lane.
Warm Up
600 Choice
Drills
6x50 Drill
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
Warm Up
600 Choice
Drills
6x50 Drill
Main Set
100 Free (peppy)
200 Pull (steady)
300 Free (descend by 100s)
4x50 Kick
6x100 IM (descend)
4x50 Kick
400 Pull (steady)
300 Free (descend by 100)
200 Pull (steady)
100 Free (push)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:41 PM 
