Lane 8
Lundi, 10-03-14 pm
· 400 swim, choice
· 5 X 100 on 1:50, alt.: 100 pull free
100 swim IM
· 6 X 50 kick choice, alt.: 50 on 1:15
50 on 1:05
· 100 easy
· Butterfly technique: a review
· 20 X 25 fly drills on coach’s interval
· 300 with fins, 25 fly/25 free or back
alt.: 50 kick
50
swim
· 8 X alt.: 75
fly/back/breast on 1:20
50 free fast on 1:20
· Swim down: 200 easy
3300
Lane 7
Lundi, 10-03-14 pm
· 400 swim, choice
· 5 X 100 on 1:50, alt.: 100 pull free
100 swim IM
· 6 X 50 kick choice, alt.: 50 on 1:15
50 on 1:05
· 100 easy
· Butterfly technique: a review
· 20 X 25 fly drills on coach’s interval
· 300 with fins, 25 fly/25 free or back
alt.: 50 kick
50
swim
· 8 X alt.: 75
fly/back/breast on 1:20
50 free fast on 1:20
· Swim down: 200 easy
3300
Lane 6
Lundi, 10-03-14 pm
· 400 swim, choice
· 4 X 100 on 2:00, alt.: 100 pull free
100 swim IM
· 6 X 50 kick choice, alt.: 50 on 1:20
50 on 1:10
· 100 easy
· Butterfly technique: a review
· 20 X 25 fly drills on coach’s interval
· 200 with fins, 25 fly/25 free or back
alt.: 50 kick
50
swim
· 8 X alt.: 75
fly/back/breast on 1:30
50 free fast on 1:20
· Swim down: 200 easy
3100
Lane 5
Lundi, 10-03-14 pm
· 400 swim, choice
· 4 X 100 on 2:00, alt.: 100 pull free
100 swim IM
· 6 X 50 kick choice, alt.: 50 on 1:20
50 on 1:10
· 100 easy
· Butterfly technique: a review
· 20 X 25 fly drills on coach’s interval
· 200 with fins, 25 fly/25 free or back
alt.: 50 kick
50
swim
· 8 X alt.: 75
fly/back/breast on 1:30
50 free fast on 1:20
· Swim down: 200 easy
3100
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