Lane 8
Jeudi, 09-01-14
· 400 swim, choice
· 4 X 100 free, pull, alt.:
100 moderate on 1:45
100 fast on 1:30
· 4 X 50 kick choice (no fins) on 1:05
· Aerobic/technique set:
6 X alternating: 50 no free on 1:00
75
free on 1:20
· 150 easy
· Test
Set:
16 X 25 choice, all out, on 1:15
· Swim down: 100 easy
2400
Lane 7
Jeudi, 09-01-14
· 400 swim, choice
· 4 X 100 free, pull, alt.:
100 moderate on 1:45
100 fast on 1:30
· 4 X 50 kick choice (no fins) on 1:05
· Aerobic/technique set:
6 X alternating: 50 no free on 1:00
75
free on 1:20
· 150 easy
· Test
Set:
16 X 25 choice, all out, on 1:15
· Swim down: 100 easy
2400
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