Sunday, December 19, 2010
Dec 22, 2010 - 500s
This week is a recovery week. The pace is meant to be easy. Below is the expert lane set.
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50kick, 100 drill, 100 free)
500 Free
500 Pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
Warm Up
200 Free
200 Pull
200 Choice
200 Kick
Main Set
2x250 (50kick, 100 drill, 100 free)
500 Free
500 Pull
5x100 (50 kick/50 choice)
5x100 Free (1:20/1:25)
Broken 500 (150, 125, 100, 75, 50)
Warm Down
200 Choice
# posted by gladorca's blog @ 9:23 PM 
