Tuesday, January 15, 2013
January 16, 2013 - Various Short
This practice it a mix with emphasis on shorter distances. Below is the expert lane set.
Warm Up
200 Choice
200 Free
200 Pull
Drills - Wait for coaches instructions
Drill practice:
Warm Up
200 Choice
200 Free
200 Pull
Drills - Wait for coaches instructions
Drill practice:
4 times:
{2x25 scull
2x50 swim}
16x 25 kick (4 of each stroke)
Main Set 1
4x150 IM rotation
4x100 Pull (1:20)
Sprints
4 times:
3x25 sprint
75 easy
Main Set 2
4x100 Choice (1:35)
6x50 choice start from middle of pool. Perfect turns
100 Warm Down
# posted by gladorca's blog @ 9:04 PM 
