Monday, September 20, 2010
Sept 19, 2010 - Distance
I substituted for Heather. This practice is distance aerobic. Below is the expert lane set:
Warm up
200 Choice
100 Free
6x50 Kick
Main Set
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
Warm Down
100 Choice
Warm up
200 Choice
100 Free
6x50 Kick
Main Set
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
Warm Down
100 Choice
# posted by gladorca's blog @ 4:31 AM 
