Sunday, May 02, 2010
May 3, 2010 - Free and Stroke
This evening's practice is freestyle and stroke. Below is the expert lane set. 4,000 total yards
Warm Up
200 Choice
2x100 Pull
100 Kick
Coached Drills
4x50 Dills wait for coach's instruction
Main Set
4x100 Fr Drill down/swim back
3x200 Free (2:40-2:50)
4x50 Kick
3x200 Pull (2:40-2:50)
3x100 choice drill down/swim back
4x100 Choice (1:35 or 1:40)
4x50 Kick
200,150, 100, 50 Choice
Warm Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Kick
Coached Drills
4x50 Dills wait for coach's instruction
Main Set
4x100 Fr Drill down/swim back
3x200 Free (2:40-2:50)
4x50 Kick
3x200 Pull (2:40-2:50)
3x100 choice drill down/swim back
4x100 Choice (1:35 or 1:40)
4x50 Kick
200,150, 100, 50 Choice
Warm Down
100 Choice
# posted by gladorca's blog @ 8:29 PM 
