Monday, September 20, 2010
Sept 17, 2010 Sprint Workout
This practice I substituted for Heather. Below is the expert lane set:
Warm Up
200 Free
200 Choice
100 Kick
Drills
8x25 free (1,2,3,4,5,6,7&8 str b4 1st breath)
Main Set
8x50 Pull (desc 1-4, 5-8)
8x50 Kick IM order
Do the Following Twice
8x25 Fast (:10 sec rst)
100 easy
4x50 Fast (:15 sec rst)
100 Easy
2x100 Fast (:30 sec rst)
2x100 Easy
Warm Down
100 Choice
Warm Up
200 Free
200 Choice
100 Kick
Drills
8x25 free (1,2,3,4,5,6,7&8 str b4 1st breath)
Main Set
8x50 Pull (desc 1-4, 5-8)
8x50 Kick IM order
Do the Following Twice
8x25 Fast (:10 sec rst)
100 easy
4x50 Fast (:15 sec rst)
100 Easy
2x100 Fast (:30 sec rst)
2x100 Easy
Warm Down
100 Choice
# posted by gladorca's blog @ 4:29 AM 
