Sunday, December 19, 2010
Dec 20, 2010 - Various
This week is the last week of the progression and is supposed to be at a relatively easy pace. Below is the expert lane set.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Drills
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull desc 1-3, 4-6 (1:20/1:25)
4x100 Choice
100 Choice Super fast
Warm Down
100 easy
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
Drills
8x50 (50 drill, 50 swim, Reverse IM order)
8x50 Kick IM order
6x100 IM descend 1-3, 4-6 (1:30/1:35)
2x50 Free long push off
2x50 Free low stroke count
2x50 Free fast turn over
6x100 Free/Pull desc 1-3, 4-6 (1:20/1:25)
4x100 Choice
100 Choice Super fast
Warm Down
100 easy
# posted by gladorca's blog @ 9:20 PM 
