Tuesday, June 11, 2013
June 12, 2013 - Free and IM
This practice we will work on free and IM. Below is the expert lane set.
Warm Up
200 Free
100 Pull
100 IM Drill
100n Kick
Main Set
8x50 Free on :40/:45
4x75 Kick
3x200 Free Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
6x100 Pull on 1:20 (descend 1-3, and 4-6)
8x25 alternate sprint and easy
Warm Down
100 Choice
Warm Up
200 Free
100 Pull
100 IM Drill
100n Kick
Main Set
8x50 Free on :40/:45
4x75 Kick
3x200 Free Steady (2:35 to 2:50)
8x50 IM order on :50
4x75 Kick
3x200 IM on 3:00 to 3:10
6x100 Pull on 1:20 (descend 1-3, and 4-6)
8x25 alternate sprint and easy
Warm Down
100 Choice
# posted by gladorca's blog @ 8:29 PM 
