Sunday, December 06, 2009
Dec 7, 2009 - Distance and Stroke
This practice has distance and stroke. Below is the expert lane set.
Warm Up
500 Choice
100 Kick
Drills
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes
Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45
Warm Down
200 Choice
Warm Up
500 Choice
100 Kick
Drills
2x50 1 arm drill
2x50 catch up drill
2x50 fist drill
2x50 free long strokes
Main Set
100, 200, 300, 400 Free
8x50 Kick
400, 300, 200, 100 Pull
4x100 Choice on 1:40/1:45
Warm Down
200 Choice
# posted by gladorca's blog @ 7:52 PM 
