Sunday, January 10, 2010
January 11, 2010 - Free and IM
This practice combines freestyle and IM. Below is the expert set and is 3,800 yards
Warm Up
200 Free
100 Pull
100 IM Dr
100 Kick
Main Set
8x50 on :40/:45
4x75 kick
3x200 Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
4x100 Pull on 1:20
8x25 alt sprint and easy
Warm Down
100 Choice
Warm Up
200 Free
100 Pull
100 IM Dr
100 Kick
Main Set
8x50 on :40/:45
4x75 kick
3x200 Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
4x100 Pull on 1:20
8x25 alt sprint and easy
Warm Down
100 Choice
# posted by gladorca's blog @ 1:12 PM 
