Sunday, April 18, 2010
April 19, 2010 - IM and Distance
This set practices both IM and distance. Below is the expert lane set.
Warm Up
200 Free
200 Pull
100 Choice
100 Kick
Drills
4x50 Wait for coach
Main Set
8x50 IM order drill down, swim back (1:00)
500 Pull
5x100 IM (1:35)
500 Free steady pace
8x75 (1:15) 1st is 75 fly, back, breast, 2nd is 75 back, breast, free, etc.
500 Free (swim 125 fast, 25 ez, 100 fast, 25 ez, 75 fast, 25 ez, 50 fast, 25 ez, 25 fast, 25 ez)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
100 Choice
100 Kick
Drills
4x50 Wait for coach
Main Set
8x50 IM order drill down, swim back (1:00)
500 Pull
5x100 IM (1:35)
500 Free steady pace
8x75 (1:15) 1st is 75 fly, back, breast, 2nd is 75 back, breast, free, etc.
500 Free (swim 125 fast, 25 ez, 100 fast, 25 ez, 75 fast, 25 ez, 50 fast, 25 ez, 25 fast, 25 ez)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:15 PM 
