Lane 8
Lundi,
29-12-14 pm
· 400
swim, choice
· 6 X
50 kick on 1:10, descending 1 to 3
· 10
X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25
back) on 1:05, desc. 1 to 4
50 easy
· Repeat
last set for breast / free
· 4 X
100 IM on 2:30 from perfect to fast,
to very fast and hold
speed for the 4th one
· 100
easy
· 16
X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
· Swim
down:
6 X 50 on 1:00, mod., with
perfect turns
Lane 7
Lundi,
29-12-14 pm
· 400
swim, choice
· 6 X
50 kick on 1:10, descending 1 to 3
· 10
X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25
back) on 1:05, desc. 1 to 4
50 easy
· Repeat
last set for breast / free
· 4 X
100 IM on 2:30 from perfect to fast,
to very fast and hold
speed for the 4th one
· 100
easy
· 16
X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
· Swim
down:
6 X 50 on 1:00, mod., with
perfect turns
Lane 6
Lundi,
29-12-14 pm
· 400
swim, choice
· 4 X
50 kick on 1:15, descending 1 to 3
· 10
X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25
back) on 1:05, desc. 1 to 4
50 easy
· Repeat
last set for breast / free
· 4 X
100 IM on 2:30 from perfect to fast,
to very fast and hold
speed for the 4th one
· 50
easy
· 16
X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
· Swim
down:
5 X 50 on 1:05, mod., with
perfect turns
Lane 5
Lundi,
29-12-14 pm
· 400
swim, choice
· 4 X
50 kick on 1:15, descending 1 to 3
· 10
X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25
back) on 1:05, desc. 1 to 4
50 easy
· Repeat
last set for breast / free
· 4 X
100 IM on 2:30 from perfect to fast,
to very fast and hold
speed for the 4th one
· 50
easy
· 16
X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
· Swim
down:
5 X 50 on 1:05, mod., with perfect turns