Lane 4
Mardi,
25-03-14
·
200 swim, choice
·
12 X 50 as: 4 X 50 free on 1:00
3 X 50 free / back on 1:10
3 X 50 breast / free on 1:15
2 X 50 fly / free on 1:20
·
“Distance
/ free set”:
6 X
alternating: 100 fast on 1:50
200 moderate
on 4:00
(Goal: hold stroke count,
body position & turns)
·
Swim down: 100 easy
2700
Lane 3
Mardi,
25-03-14
·
200 swim, choice
·
12 X 50 as: 4 X 50 free on 1:00
3 X 50 free / back on 1:10
3 X 50 breast / free on 1:15
2 X 50 fly / free on 1:20
·
“Sprint
/ stroke set”: (Rotating IM or choice)
3 X 50 on 1:20
2 X 75 on 2:00 Goals: Perfect strokes
2 X 100 on
2:30 Start fast
and
2 X 75 on 2:00 finish faster J
3 X 50 on 1:20 Work every turn
·
200 alternating: 25 extra long / 25 pull
the rope
·
From a dive: 2 X 30 + 2 X 25 on 2:30 – all
out
·
Swim down: 100 easy
2100
Lane 2
Mardi,
25-03-14
·
200 swim, choice
·
12 X 50 as: 4 X 50 free on 1:05
3 X 50 free / back on 1:15
3 X 50 breast / free on 1:15
2 X 50 fly / free on 1:20
·
“Distance
/ free set”:
5 X alternating: 100 fast on 2:10
200 moderate
on 4:40
(Goal: hold stroke count,
body position & turns)
·
Swim down: 100 easy
2400
Lane 1
Mardi,
25-03-14
·
200 swim, choice
·
12 X 50 as: 4 X 50 free on 1:05
3 X 50 free / back on 1:15
3 X 50 breast / free on 1:15
2 X 50 fly / free on 1:20
·
“Sprint
/ stroke set”: (Rotating IM or choice)
3 X 50 on 1:30
2 X 75 on 2:10 Goals: Perfect strokes
1 X 100 on
2:50 Start fast
and
2 X 75 on 2:10 finish faster J
3 X 50 on 1:30 Work every turn
·
100 alternating: 25 extra long / 25 pull
the rope
·
From a dive: 2 X 30 + 2 X 25 on 2:30 – all
out
·
Swim down: 100 easy
1900
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