Tuesday, January 07, 2014
January 8, 2013 - Free and IM
This practice is more based towards an aerobic base practice. Lots of swimming. Below is the expert set.
Warn up
200 Pull
100 Free
100 Breast
100 Back
Drill
8x50s 3 pulls/ 6 kicks down, free back
Main Set
6x100 alt kick and swim by 100s
2 times [ 100 Free rest :15, 200 Free rest :30]
3x200 IM go on 4th
4 times [50 Free rest :10, 100 Free rest :15]
5x100 IM on 1:30
Warm Down
200 Choice
# posted by gladorca's blog @ 7:59 PM 
