THURSDAY 08/09/07
WARMUP: 400
KICK SET: 200
8 X 25 flutter kick on your back
Odds: Lift your head and look at your feet as you kick. Make sure your toes are “boiling water.”
Evens: Look at the ceiling and boil water without looking.
MAIN SET: 1600
Lanes 2, 3, 4, and 5 do the entire set. Shark lane is encouraged to do IM throughout the set.
Lane 1 eliminate the first 400, but do everything else.
1 X 400 nekked – choice of stroke or IM
1 X 400 with fins – choice of stroke or IM
1 X 200 nekked – choice or IM
1 X 200 with fins – choice of stroke or IM
1 X 100 nekked – choice or IM
1 X 100 with fins – choice or IM
200 EZ recovery
WARMDOWN: Depending on your time, do:
1 X 200 pull or 2 X 200 pull or 3 X 200 pull
Comments