Sunday, August 22, 2010
Aug 23, 2010 - Choice of Short distance or Long Distance
Today the lanes have a choice of short distance or long distance. Everyone will do the same warm up and then the lane gets to choose. Below is the set for the expert lane.
Warm Up
200 Choice
200 Free
4x50 Kick
Below is practice for the "short distance"
6x75 Rotate IM order (Fly, Back, Breast), (Back, Breast, Free), (Breast, Free, Fly), etc.
7x100 (50 Choice, 50 ez)
6x125 Free (50 fast, 50 ez, 25 fast)
4x150 pull
2x200 IM
8x25 (alt, no breath, ez)
100 Warm Down
Below is the practice for the "long distance"
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice
200 Warm Down
Warm Up
200 Choice
200 Free
4x50 Kick
Below is practice for the "short distance"
6x75 Rotate IM order (Fly, Back, Breast), (Back, Breast, Free), (Breast, Free, Fly), etc.
7x100 (50 Choice, 50 ez)
6x125 Free (50 fast, 50 ez, 25 fast)
4x150 pull
2x200 IM
8x25 (alt, no breath, ez)
100 Warm Down
Below is the practice for the "long distance"
100, 200, 300, 400, 500, 400, 300, 200, 100 (10-15 sec rest, or when 4th person gets to wall)
100 Ez kick
4x50 Choice alt fast, ez
4 x 100 Choice
200 Warm Down
# posted by gladorca's blog @ 12:11 PM 
