Lane 3 & 4
Mardi, 28-01-14
· 200 swim, choice
· 12 X 25 free as: 4 on 40
Goal:
hold speed & 4 on 35
hold
count 4 on 30
· 4 X 50 kick, no fins, on 1:20
Each
50: 25 fast / 25 easy (pull the rope?)
· 10 X 25, no free, as: 3 on 45
4 on 40
3 on 35
· 50 easy
· 2 rounds of: 3 X 50 mx or st. on 1:15
1 X
50 easy on 1:30
· 150 free as 2 X (50 catch-up / 25 fast)
· 2 rounds of: 3 X 50 free on 1:05
1 X 50 easy on 1:30
· 6 X 25 on 40” as 2 X sprint/mod./easy
2000
Lane 1 & 2
Mardi, 28-01-14
· 200 swim, choice
· 12 X 25 free as: 4 on 45
Goal:
hold speed & 4 on 40
hold
count 4 on 35
· 4 X 50 kick, on 1:20
Each
50: 25 fast / 25 easy (pull the rope?)
· 8 X 25, no free, as: 4 on 45
4 on 40
· 2 rounds of: 3 X 50 mx or st. on 1:20
1 X
50 easy on 1:30
· 150 free as 2 X (50 catch-up / 25 fast)
· 2 rounds of: 3 X 50 free on 1:10
1 X 50 easy on 1:30
· 6 X 25 on 45” as 2 X sprint/mod./easy
~ 1800
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