Lane 8
Mardi,
03-12-13
·
400 swim, choice
·
4 X 100 on 1:50 alternating: 100 pull free
100
swim IM
·
Second stroke set:
8
X 25 kick on 40 seconds
50
easy
8
X 25 swim on 40 seconds: ½ fast / ½ long
50
easy
8
X 50 on 1:10 – focus on stroke & turn
50
easy
·
4 X 150 on 2:30, descending 1 to 4
Each
150: alternating 25 free / 25 stroke
·
50 easy + 6 X 40 sec. vert. kick / 20 sec.
rest
+ 50
easy
2800
Lane 7
Mardi,
03-12-13
·
400 swim, choice
·
4 X 100 on 1:50 alternating: 100 pull free
100
swim IM
·
Second stroke set:
8
X 25 kick on 40 seconds
50
easy
8
X 25 swim on 40 seconds: ½ fast / ½ long
50
easy
8
X 50 on 1:15 – focus on stroke & turn
50
easy
·
3 X 150 on 2:45, descending 1 to 3
Each
150: alternating 25 free / 25 stroke
·
50 easy + 6 X 40 sec. vert. kick / 20 sec.
rest
+ 50
easy
2600
Lane 6
Mardi,
03-12-13
·
300 swim, choice
·
4 X 100 on 2:00 alternating: 100 pull free
100
swim IM
·
Second stroke set:
8
X 25 kick on 40 seconds
50
easy
8
X 25 swim on 40 seconds: ½ fast / ½ long
50
easy
8
X 50 on 1:20 – focus on stroke & turn
50
easy
·
3 X 150 on 3:00, descending 1 to 3
Each
150: alternating 25 free / 25 stroke
·
50 easy + 4 X 40 sec. vert. kick / 20 sec.
rest
+ 50
easy
2400
Lane 5
Mardi,
03-12-13
·
300 swim, choice
·
4 X 100 on 2:00 alternating: 100 pull free
100
swim IM
·
Second stroke set:
8
X 25 kick on 40 seconds
50
easy
8
X 25 swim on 40 seconds: ½ fast / ½ long
50
easy
8
X 50 on 1:20 – focus on stroke & turn
50
easy
·
3 X 150 on 3:15, descending 1 to 3
Each
150: alternating 25 free / 25 stroke
·
4 X 40 sec. vert. kick / 20 sec. rest
+ 50
easy
2300
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