Lane 2
Samedi, 04-02-14
· 400 swim, choice
· 8 X 50 on 1:30 as 2 rounds of:
3 X 50 IM, descending 1 to 3
1 X 50 easy, choice
· Freestyle, aerobic set:
3 rounds of:
2 X 100 fast on 1:45
(or 1:50)
1 X 100 moderate, on
3:30
3 X 100 fast, on 1:55
1 X 100 moderate on
3:15
· Swim down set:
4 X 50 kick choice with 10 sec. rest
100 swim, easy
3200
Lane 1
Samedi, 04-02-14
· 400 swim, choice
· 8 X 50 on 1:30 as 2 rounds of:
3 X 50 IM, descending 1 to 3
1 X 50 easy, choice
· Freestyle, aerobic set:
3 rounds of:
2 X 100 fast on 2:00
(or 2:05)
1 X 100 moderate, on
3:30
3 X 100 fast, on 2:10
1 X 100 moderate on
3:30
· Swim down:
100 swim, easy
3000
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