Lane 4
Dimanche, 08-12-13
· 400 swim, choice
· 600 with fins as 3 X 50 kick back
50 fly, swim/kick
50 kick back
50 swim free, long
· 4 X 50 on 1:20,
Alt.: 50: 20 free fast / 30 breast long
50: 20 breast fast / 30 free easy
· Aerobic pyramid, 2 rounds of:
50 free on 50 seconds
100 breast/free on 2:10
150 back/breast/free on 3:10
200 IM on 3:20
100 easy on 2:30
400 free, swim or pull, on 6:00
100 easy on 3:00
· Swim down set: 4 X 50 choice with 10” rest
3600
Lane 3
Dimanche, 08-12-13
· 400 swim, choice
· 400 with fins as 2 X 50 kick back
50 fly, swim/kick
50 kick back
50 swim free, long
· 4 X 50 on 1:20,
Alt.: 50: 20 free fast / 30 breast long
50: 20 breast fast / 30 free easy
· Aerobic pyramid, 2 rounds of:
50 free on 1:00
100 breast/free on 2:15
150 back/breast/free on 3:15
200 IM on 3:45
100 easy on 2:45
400 free, swim or pull, on 7:00
100 easy on 3:00
· Swim down: 100 easy
3300
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