Tuesday, March 05, 2013
March 6, 2013 - Various shorter sets fast/easy
Sets are various and shorter distance. Towards the end we are working fast/easy. A little dry land (i.e. planks) is the middle
Warm
Up
200
Choice
3x100
Free
2x50
Kick
Drills
4x100, 1 length right arm, 1
length left arm, 1 length catch-up, 1 length free
Twice [4x50 free descend to
peppy, 10 sec rest, 100 Kick]
2x100 Free, 2x75 Free, 2x50
Free, for each the 1st is fast, 2nd easy
200 Pull, 150 Pull, 100 Pull 15 sec rest
5x50
flutter kick
4x50 [25 swim, 30 sec plank, 25 swim]
5x50
kick not flutter
2x100
IM, 2x75 IM no free, 2x50 free, for each the 1st fast, 2nd
easy
2x100
Choice, 2x75 Choice, 2x50 Choice, as above 1st fast, 2nd
ez
Warm
Down
200
Choice
# posted by gladorca's blog @ 9:31 PM 
