Sunday, June 13, 2010
June 14, 2010 - A little of everything
This practice has a little of everything, free, IM, Pull, and Choice (and of course some kicking). Below is the expert lane set.
Warm Up
5x100 Choice
Drill
4x50 Wait for choice. We will work flip turns for free.
More warm up
500 Free
Main Set
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3, 4-6 on 1:15
Warm Down
200 Choice
Warm Up
5x100 Choice
Drill
4x50 Wait for choice. We will work flip turns for free.
More warm up
500 Free
Main Set
4x50 kick
4x50 drill IM order
5x100 IM descend
4x50 kick IM order
4x50 free no breathing from flags to wall
5x100 Fast pull on :30 sec rest
100 easy
6x50 choice descend 1-3, 4-6 on 1:15
Warm Down
200 Choice
# posted by gladorca's blog @ 8:04 PM 
