Lane
3 & 4
Dimanche, 05-01-14
· 400 swim, choice
· 400 with fins, alt.: 50 back kick / 50 swim
· 9 X 50 as 3 X 50: 20 fly
fast / 30 free mod.
On 1:20 50:
20 back fast / 30 free mod.
50: 20 breast fast / 30 free
· 8 X 50 walk back as: (on approx. 3:30)
20 timed breakouts and finish the 50 easy
· 6 X 100 choice on 2:30 as:
40 moderate – 20 fast (inc. turn) – 40 easy
· Swim down: 100 easy 2400
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