Sunday, September 26, 2010
Sept 29, 2010 - Free and Stroke
This night's set is free and stroke. Below is the expert lane practice.
Warm Up
3x100 Free
100 IM
100 Kick
Drills
4x50 drill wait for coach
Main Set (20 sec rest for all)
2X150 Pull
3X100 Fr
4X75 Fr
6x50 Fr
8X25 Fr (desc 1-4, 5-8)
2X150 IM No Fly
3X100 IM
4X75 One each stroke
6x50 Choice
8X25 IM order
Warm Down
200 Choice
Warm Up
3x100 Free
100 IM
100 Kick
Drills
4x50 drill wait for coach
Main Set (20 sec rest for all)
2X150 Pull
3X100 Fr
4X75 Fr
6x50 Fr
8X25 Fr (desc 1-4, 5-8)
2X150 IM No Fly
3X100 IM
4X75 One each stroke
6x50 Choice
8X25 IM order
Warm Down
200 Choice
# posted by gladorca's blog @ 12:58 PM 
