Sunday, December 05, 2010
Dec 6, 2010 - Drills, Free, Kick, Pull (shorter distances)
This is week two of 4 wk build. Pulling Kicking, Drills Aerobic pace EN 1/En 2 – not a lot of rest, but not fast. Below is the expert lane set.
Warm Up
500 Choice
Main Sets
5x50 Free with 4 dolphin kicks off wall
5x50 Free no breaths between flags and wall
5x100 Free (1:20/1:30)
5x50 Kick
5x100 Pull (1:20/1:30)
8x50 drills (rotate IM, fly/back, back/breast, etc.)
4x100 IM (1:35/1:45)
5x50 Kick
3x100 Pull (1:20/1:30)
Warm Down
100 Choice
Warm Up
500 Choice
Main Sets
5x50 Free with 4 dolphin kicks off wall
5x50 Free no breaths between flags and wall
5x100 Free (1:20/1:30)
5x50 Kick
5x100 Pull (1:20/1:30)
8x50 drills (rotate IM, fly/back, back/breast, etc.)
4x100 IM (1:35/1:45)
5x50 Kick
3x100 Pull (1:20/1:30)
Warm Down
100 Choice
# posted by gladorca's blog @ 8:56 PM 
