Tuesday, December 10, 2013
December 11, 2013 - Free and IM
This practice is mostly free and IM. Below is the expert lane set.
Warm Up
200 Free
100 IM
100 Kick
Drills (we'll do these together)
2x50 breast looking down at the bottom of the pool
4x50 free, count strokes on each length of the 50, then reduce by 1 stroke each time
Main Set
2x150 Pull
3x100 Free
4x75 Free
6x50 Free
8x25 Free (descend 1-4, 5-8)
2x150 IM no fly
3x100 IM
4x75 one of each stroke
6x50 Choice
8x25 IM order
Warm Down
200 Choice
# posted by gladorca's blog @ 9:06 PM 
