Sunday, July 26, 2009

 

July 29, 2009 - 500s

This is the Wednesday practice. I'm substituting for Kat. Below is a distance set (aimed for the distance open water swims). The set is the expert lane set.

Warm Up
200 Free
200 Pull
200 Choice
200 Kick

Main Set
2x250 (50 kick, 100 drill, 100 free)
500 free
500 pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)

Warm Down
200 Choice

 

July 27, 2009 - IM, Pull, and Free

This is a distance set or IM, pull, and free. Below is the expert lane set.

Warm Up
300 Free
100 Back
100 Breast
100 Kick

Main Set
100, 200, 400, 200, 100 IM
100 Kick
50, 100, 200, 100, 50 Pull
100 Kick
100, 200, 400, 200, 100 Free
8x50 Choice

Warm Down
100 Choice

Monday, July 06, 2009

 

July 6, 2009 - Mid distance free and IM

This practice is mid distance IM and free style. Below is the expert lane set.

Warm Up
200 Free
200 Pull
200 Kick

Free Set
4x50 catch up drill
4x50 l- arm drill
2x300 free
4x200 Pull

IM Set
8x50 Kick
8x100 IM (descend 1-4, 5-8)

Warm Down
200 Choice

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