Sunday, April 03, 2011
April 4, 2011 - Distance IM
This is the alternative distance IM set for the night. Below is the expert lane set.
Warm Up
500 Choice
Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
500 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down
200 Choice
Warm Up
500 Choice
Main Set
500 by repeating (25 kick, 25 right arm, 25 left arm, 25 free)
500 fast
400 by repeating 25 catchup, 75 free
3x300 Free or Pull on 4:15 or 4:30
4x200 IM 3:10
5x100 Free desc 1:20
Warm Down
200 Choice
# posted by gladorca's blog @ 7:40 PM 
