Monday, September 20, 2010
Sept 13, 2010 Various Strokes
Below is the expert lane set:
Warm up
200 Free
200 Choice
100 Kick
Drills
3x50 back streamline
5x100 back (25 drill, 75 perfect swim) 15 sec rest
Main Set
6x100 Pull (descend 1-3, 4-6) 1:15/1:25
4x100 fast back with 30 sec rest
3x50 Kick
5x100 IM 1:30/1:40
5x100 Pull steady but not fast
Warm Down
100 Choice
Warm up
200 Free
200 Choice
100 Kick
Drills
3x50 back streamline
5x100 back (25 drill, 75 perfect swim) 15 sec rest
Main Set
6x100 Pull (descend 1-3, 4-6) 1:15/1:25
4x100 fast back with 30 sec rest
3x50 Kick
5x100 IM 1:30/1:40
5x100 Pull steady but not fast
Warm Down
100 Choice
# posted by gladorca's blog @ 4:27 AM 
