Sunday, January 17, 2010
January 18, 2010 - Stroke and Pull
This practice works on the strokes then does a pull set. There is a 50 fast that means FAST. Below is the expert lane set of 3,550 yards.
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
Do the following set 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
7 x100 Pull Desccend 1-4, push last 3
200 Choice warm down
Warm Up
200 Free
200 Free Drill
200 Kick
Main Set
100 Free
50 Kick
100 Back
50 Kick
100 Breast
50 Kick
100 IM
Do the following set 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :15
50 fast
100 EZ
7 x100 Pull Desccend 1-4, push last 3
200 Choice warm down
# posted by gladorca's blog @ 4:38 PM 
