Lane 2
Samedi, 14-12-13
· 400 swim, choice
· 600 with fins as 3 X 50 kick back
50 fly, swim/kick
50 kick back
50 swim free, long
· 6 X 50 on 1:30,
Alt.: 50: 20 free fast / 30 breast long
50: 20 breast fast / 30 free easy
· Aerobic “stuff” J
2 X 50 free on 1:10
100 breast/free on 2:20
150 back/breast/free on 3:30
200 IM on 4:00
150 easy on 4:00
2 X 200 free, swim or pull, on 4:00
100 easy
· Swim down set: 6 X 50 with 10” rest
Alt:
50 DPS – 50 easy
2800
Lane 1
Samedi, 14-12-13
· 400 swim, choice
· 400 with fins as 2 X 50 kick back
50 fly, swim/kick
50 kick back
50 swim free, long
· 6 X 50 on 1:30,
Alt.: 50: 20 free fast / 30 breast long
50: 20 breast fast / 30 free easy
· Aerobic “stuff” J
2 X 50 free on 1:20
100 breast/free on 2:30
150 back/breast/free on 3:40
200 IM on 4:30
150 easy on 4:00
2 X 200 free, swim or pull, on 4:30
100 easy
· Swim down set: 4 X 50 with 10” rest
Alt:
50 DPS – 50 easy
2500
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