Lane 4
Jeudi,
27-03-14
·
300 swim, choice, every 4th 25:
no free
·
16 X 25 as: 4 X 25 IM, single arm drill, on 45
4 X 25 free, breathing 2 or 3, on 40
4 X 25 IM, min. stroke count, on 45
4 X 25 free, 3” kick/3 strokes, on 40
·
200 free, alt.: 25 very low count, slow
(pull or swim) 25 normal, faster
·
“Distance
/ free set”:
10 X alternating: 50 on
1:00, mod. low count
(or
9 X) 100 fast, on 1:45 (or
1:50 +)
·
Swim down: 100 easy
2500
Lane 3
Jeudi,
27-03-14
·
300 swim, choice, every 4th 25:
no free
·
16 X 25 as: 4 X 25 IM, single arm drill, on 45
4 X 25 free, breathing 2 or 3, on 40
4 X 25 IM, min. stroke count, on 45
4 X 25 free, 3” kick/3 strokes, on 40
·
“Sprint
/ stroke set”:
8 X 50
golf on 1:15
25
easy on 1:00
25
all out on 45 (timed + count strokes)
25
easy on 1:00
·
4 X 50 kick choice, on 1:15
·
Swim down: 100 easy
2000
Lane 2
Jeudi,
27-03-14
·
300 swim, choice, every 4th 25:
no free
·
16 X 25 as: 4 X 25 IM, single arm drill, on 45
4 X 25 free, breathing 2 or 3, on 40
4 X 25 IM, min. stroke count, on 45
4 X 25 free, 3” kick/3 strokes, on 40
·
100 free, alt.: 25 very low count, slow
(pull or swim) 25 normal, faster
·
“Distance
/ free set”:
9 X alternating: 50 on
1:15, mod. low count
100 fast, on 2:00
(or 2:05 +)
·
Swim down: 150 easy
2300
Lane 1
Jeudi,
27-03-14
·
200 swim, choice, every 4th 25:
no free
·
16 X 25 as: 4 X 25 IM, single arm drill, on 45
4 X 25 free, breathing 2 or 3, on 40
4 X 25 IM, min. stroke count, on 45
4 X 25 free, 3” kick/3 strokes, on 40
·
“Sprint
/ stroke set”:
8 X 50
golf on 1:15
25
easy on 1:00
25
all out on 45 (timed + count strokes)
25
easy on 1:00
·
4 X 50 kick choice, on 1:15
·
Swim down: 100 easy
2000
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