Lane 7 & 8
Jeudi,
05-12-13
·
300 swim, choice
150 kick,
choice
150 pull, free
·
Second stroke set:
16 X 25 as: 4 X 25 kicking drill on 40 seconds
4
X 25 max DPS on 45 seconds
4
X 25 desc. 1 to 4 on 50 seconds
4
X 25 sprint on 1:00
·
100 easy
·
8 X alternating: on 1:35
75
stroke (IM is okay)
100
free
·
Swim down: 200 easy
2700
Lane 5 & 6
Jeudi,
05-12-13
·
300 swim, choice
100 kick,
choice
150 pull, free
·
Second stroke set:
16 X 25 as: 4 X 25 kicking drill on 40 seconds
4 X 25 max DPS on 45 seconds
4
X 25 desc. 1 to 4 on 50 seconds
4
X 25 sprint on 1:00
·
50 easy
·
8 X alternating: on 1:45
75
stroke (IM is okay)
100
free
·
Swim down: 100 easy
2500
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