Tuesday, January 14, 2014
January 15, 2014 - A little of everything.
Below is the lane 6 set. 4,000 yards
Warm
Up
200 Free, 200 Pull, 200 Choice
Announcements
Wait for coach for 4x50 drills
Drills
4x50 fingertip drag down, free back
4x50 catch up down, free back
Aerobic
Free – wait for third person
4x50 Free
2x100 Free
200 Free
2x100 Free
4x50 Free
Kick
set
8x50 Choice kick (1:00)
Stroke
Set (wait for 3rd person)
4x50 Fly or fly drill
2x100 Breast
200 Back
2x100 IM
4x50 Choice
Sprint
Choice set
50 sprint,
50 easy, rest 1 minutes, 50 sprint, 50 easy
Warm
Down
200
Choice
# posted by gladorca's blog @ 8:14 PM 
