Sunday, August 22, 2010
Aug 16, 2010 - Free and Pull
This practice emphasizes free. Below is the expert lane set. The total yardage is 3,500 including warm up and cool down.
Warm up
200 Choice
2x100 Pull
100 Free
100 Kick
Drill
Do the following three times:
4x25 finger tip drag
100 free (fast/easy by 25)
Kick Set
150, 100, 50 Kick
Do the following three times:
50 free easy
100 free moderate
50 free fast
Drill set
4x50 (25 spear drill, 25 free
Do the following three times:
100 Pull
2x50 Pull
Choice
4x100 Choice rest :15 seconds
100 Choice super fast
Warm Down
100 Choice
Warm up
200 Choice
2x100 Pull
100 Free
100 Kick
Drill
Do the following three times:
4x25 finger tip drag
100 free (fast/easy by 25)
Kick Set
150, 100, 50 Kick
Do the following three times:
50 free easy
100 free moderate
50 free fast
Drill set
4x50 (25 spear drill, 25 free
Do the following three times:
100 Pull
2x50 Pull
Choice
4x100 Choice rest :15 seconds
100 Choice super fast
Warm Down
100 Choice
# posted by gladorca's blog @ 12:00 PM 
