Sunday, December 13, 2009
Dec 14, 2009 - All Strokes
This practice does a little of all strokes. Below is the expert set. Total distance is 3,700 yards.
Warm Up
4x50 Free
3x100 Choice
100 IM
Drill
4x50 Drill coach's choice
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Drill
4x50 Drill coach's choice
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
# posted by gladorca's blog @ 9:47 PM 
