Lane 2
Samedi, 28-12-13 am
· 400 swim, choice, dive’n glide J
· 8 X 50 free, each 50:½ drill, ½ normal
Drills:
2 X 3-3-3, 2 X mini dog paddles,
2 X
inv. band, 2 X (10 messy, 15 normal)
· 400 with fins, alternating:
50 kick on your back
50: 20 m fly long, 30 m free long
· Aerobic, distance set:
400 on 8:30
350 on 7:30
300 0n 6:30
250 on 5:30
200 on 4:30
150 on 3:30
100 on 2:30
50 on 1:30
· 200 easy, alt. 25 no free / 25 choice
3200
Lane 1
Samedi, 28-12-13 am
· 400 swim, choice, dive’n glide J
· 8 X 50 free, each 50:½ drill, ½ normal
Drills:
2 X 3-3-3, 2 X mini dog paddles,
2 X
inv. band, 2 X (10 messy, 15 normal)
Rest:
20 seconds at each wall
· 400 with fins, alternating:
50 kick on your back
50: 20 m fly long, 30 m free long
· Aerobic, distance set:
400 on 9:00
300 on 7:00
250 on 6:00
200 on 5:00
150 on 4:00
100 on 3:00
· 200 easy, alt. 25 no free / 25 choice
2800
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