Lane 7 & 8
Mardi, 14-01-14
· 200 swim, choice
200 IM, drills of your choice
200
pull free
· 4 X 50 free on 1:00 – desc. golf score
100 kick, choice
4 X 50 no free, on 1:15 -
“ “ “
100
choice, easy
· Race pace set: 5 rounds of:
All
out: 25 with 10/15 seconds rest
50 with 10/15 seconds rest
25
+ 100 easy
Leave
every 6 minutes
· Swim down: 100 easy
2300
Lane 5 & 6
Mardi, 14-01-14
· 200 swim, choice
200 IM, drills of your choice
150
pull free
· 4 X 50 free on 1:05 – desc. golf score
100 kick, choice
4 X 50 no free, on 1:15 -
“ “ “
50
choice, easy
· Race pace set: 5 rounds of:
All
out: 25 with 10/15 seconds rest
50 with 10/15 seconds rest
25
+ 100 easy
Leave
every 6 minutes
· Swim down: 100 easy
2200
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