Tuesday, February 12, 2013
Feb 13, 2013 - IM Day
The practice will center around IM. Below is the expert set:
Warm Up
400 Choice
Drills
Warm Up
400 Choice
Drills
8x75
reverse IM order (2 free, 2
breast, 2 back, 2 fly) each 75 is 50 drill, 25 swim
4x75
Kick Reverse IM order (75 free, 75 breast, 75 back, 75 fly)
Main Set
9x150
(1350)
#1,
2 75 fly/25 back/25 breast/25 free
#3
150 pull free
#4,
5 25 fly, 75 back, 25 breast 25 free
#6
150 pull free
#7,
8 25 fly/25back/75 breat/ 25 free
#9
150 pull free
Change up
4x50
Kick Choice
5x100
Pull (first 3 on 1:20, 2nd 3 on 1:15)
More IM
2x200
IM (3:00)
3x100
fast Choice (2:00)
Warm Down
150
Choice
# posted by gladorca's blog @ 7:09 PM 
