Sunday, April 03, 2011
April 6, 2011 - IM, Pull
This week's emphasis is on IM and aerobic sets. Below is the practice for the expert lane.
Warm Up
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 :15
50 fast
100 EZ
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Warm Down
200 Choice
Warm Up
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 :15
50 fast
100 EZ
7x100 Pull descend 1-4 first four last 3 push (on 1:15/1:25)
Warm Down
200 Choice
# posted by gladorca's blog @ 7:44 PM 
