Sunday, October 10, 2010
Oct 13, 2010 - All strokes
THis practice involves all strokes. Below is the expert set.
Warm Up
4x50 Free
3x100 Choice
100 IM
Drills
4x50 Drills wait for coach
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
Warm Up
4x50 Free
3x100 Choice
100 IM
Drills
4x50 Drills wait for coach
Main Set
3x(3x50) 1st 3 fly, 2nd 3 back, 3rd 3 breast on :50/:55 long pushoffs
6 x 100 choice on 1:30 min descend 1-3, 4-6
3x100 Kick
6 x 100 Pull 1:15
3x(3x50) 1st 3 choice, 2nd 3 kick, 3rd 3 choice
3 x 100 choice 1:35
Warm Down
200 Choice
# posted by gladorca's blog @ 1:59 PM 
