Tuesday, March 19, 2013
March 20, 2013 - Stroke
Since Sunday and Monday were mostly free, Wednesday will emphasize stroke. Below is the Expert Lane set.
Warm Up
400 Choice
Drills
8x50 Kick, IM order
Main Set
6x150 (150 stk, 125 stk/25 free, 100 stk/50 free, etc… to 25 stk/125 free)
6x100 IM or stroke, descend 1-3/4-6
6x50 Alt Easy and Sprint (1:30)
Warm Down
200 Choice
Warm Up
400 Choice
Drills
4x75 50 fist, 25 free
4x75 25 bk kick, 25 bk
pause, 25 back
4x75 brst 25 2 kicks/stk, 25
2 pulls/stk, 25 breast
4x75 50 1 arm fly, 25 fly8x50 Kick, IM order
Main Set
6x150 (150 stk, 125 stk/25 free, 100 stk/50 free, etc… to 25 stk/125 free)
6x100 IM or stroke, descend 1-3/4-6
6x50 Alt Easy and Sprint (1:30)
Warm Down
200 Choice
# posted by gladorca's blog @ 7:52 PM 
