Sunday, November 07, 2010
Nov 8, 2010 - Free and IM
This practice has some of every stroke. Below is the expert lane set.
WarmUp
200 Free
200 Free Drill
200 Kick
Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM
Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :20
50 fast
100 EZ
Below is NOT part of the repeats above
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Cool Down
200 Choice
WarmUp
200 Free
200 Free Drill
200 Kick
Main Set
100 free
50 kick
100 back
50 kick
100 breast
50 kick
100 IM
Do 5 times (once back, once breast, the rest free or fly)
50 build rest :10
100 moderate rest :20
50 fast
100 EZ
Below is NOT part of the repeats above
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Cool Down
200 Choice
# posted by gladorca's blog @ 3:41 PM 
