Sunday, September 26, 2010
Sept 27, 2010 - Distance
This night's practice emphasizes free and pull. Below is the expert lane set.
Warm Up
200 Free
200 Kick
200 Pull
Drill
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick
Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend
Warm Down
200 Choice
Warm Up
200 Free
200 Kick
200 Pull
Drill
5x50 (12 kicks per stroke down, free back)
5x50 (zipper drill down, finger tip drag back)
4x50 Kick
Main Set
5x200 (Pull) (2:35/2:40)
5x150 (odds IM no free, evens free
5x100 Free descend (1:20)
5x50 Choice on Minute descend
Warm Down
200 Choice
# posted by gladorca's blog @ 12:56 PM 
