Sunday, August 22, 2010
Aug 20, 2010 - IM, Pull, Choice
I substituted for Heather on Friday. The following is the practice for the expert lane.
Warm Up
200 Choice
2x100 Free
2x50 Kick
Drill
Four times the following in reverse IM order (first time through free, second time through breast, third time through back, last time through fly)
4x25 drill
100 swim
IM Set
5x100 peppy IM with 30 seconds rest
Kick Set
8x50 Choice kick alternating fast and easy
Pull Set
6x100 Pull
50's Choice
10x50 Choice alternate sprint and easy recovery
Warm Down
200 Choice
Warm Up
200 Choice
2x100 Free
2x50 Kick
Drill
Four times the following in reverse IM order (first time through free, second time through breast, third time through back, last time through fly)
4x25 drill
100 swim
IM Set
5x100 peppy IM with 30 seconds rest
Kick Set
8x50 Choice kick alternating fast and easy
Pull Set
6x100 Pull
50's Choice
10x50 Choice alternate sprint and easy recovery
Warm Down
200 Choice
# posted by gladorca's blog @ 12:05 PM 
