Lane 7 & 8
Jeudi, 06-02-2014
· 400 swim as 4 X 50 free
25 breast with 2 pull-outs
25 back, 1/3 under water
· 12 X 25 on 45 seconds as 3 rounds of:
2 X 25 free, breathing 3 or less
1 X 25 fly breathing every 3rd stroke
1 X 25 easy, choice
· 6 X 50 on 1:00, 50 kick/swim, 50 swim/kick
· 3
rounds of:
100
smooth, with perfect turns on 1:45
50
sprint on 1:15
50
smooth on 1:30
100
fast on 1:30
100
easy on 2:00
· Swim down: 6 X 50 pull on 50 seconds
· 100 easy
2600
Lane 5 & 6
Jeudi, 06-02-2014
· 300 swim as 3 X 50 free
25 breast with 2 pull-outs
25 back, 1/3 under water
· 12 X 25 on 45 seconds as 3 rounds of:
2 X 25 free, breathing 3 or less
1 X 25 fly breathing every 3rd stroke
1 X 25 easy, choice
· 4 X 50 on 1:05, 50 kick/swim, 50 swim/kick
· 3
rounds of:
100
smooth, with perfect turns on 2:00
50
sprint on 1:15
50
smooth on 1:30
100
fast on 1:45
100
easy on 2:00
· Swim down: 6 X 50 pull on 1:00
· 100 easy
2400
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