Sunday, January 03, 2010
January 4, 2010 - New Year
This practice is for getting back into the water. It starts with 200s and ends with 50s. Below is the expert lane set. It is 4,000 yards.
Warm Up
200 Free
200 Pull
100 IM Drill
100 Kick
Main Set
6 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:15)
2x50 Easy Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 IM Drill
100 Kick
Main Set
6 x 200 Free (2:40 or 2:50) (aerobic)
4x150 Pull (with pull buoy or board) (:15 sec rest)
3x100 Free (1:15)
2x50 Easy Free
6x100 IM (1:35)
8x50 (1:05) swim 1st 15m under water
Warm Down
200 Choice
# posted by gladorca's blog @ 3:16 PM 
