Sunday, June 20, 2010
June 21, 2010 - IM, Free, Choice
This practice does a little IM, Free, and Choice with distances of 100 or less. Below is the expert set.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Drills
8x50 (50 drill, 50 swim, Rev IM order)
8x50 Kick IM order
Main Set
6x100 IM (descend 1-3, 4-6) 1:30/1:35
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull descend 1-3,5-6 1:20/1:25
4x100 Choice
100 Choice super fast
Warm Down
100 easy choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Drills
8x50 (50 drill, 50 swim, Rev IM order)
8x50 Kick IM order
Main Set
6x100 IM (descend 1-3, 4-6) 1:30/1:35
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull descend 1-3,5-6 1:20/1:25
4x100 Choice
100 Choice super fast
Warm Down
100 easy choice
# posted by gladorca's blog @ 6:12 PM 
