Jeudi, 24-10-13

Lane 3 & 4

Jeudi, 24-10-13

·              300 swim, choice, every 3^rd 25: back

·            16 X 25 back drills with 10 sec. rest

·            200 kick, no board, with fins

Alt.: 25 back fast – 25 choice

·            6 X 25 back/free with middle turn on 45”

·            25 easy, no free

·            6 X 50 back/free with flip turn, on 1:20

·            8 X 75 build (by 25’s) alt.:

75 back on 2:00 / 75 choice on 1:45

·            Swim down: 100 easy

2100

Lane 1 & 2

Jeudi, 24-10-13

·              300 swim, choice, every 3^rd 25: back

·            16 X 25 back drills with 10 sec. rest

·            150 kick, no board, with fins

Alt.: 25 back fast – 25 choice

·            6 X 25 back/free with middle turn on 45”

·            25 easy, no free

·            6 X 50 back/free with flip turn, on 1:20

·            6 X 75 build (by 25’s) alt.:

75 back on 2:10 / 75 choice on 1:50

·            Swim down: 100 easy

1900