Lane 8
Jeudi,
03-04-14
·
400 swim, choice, every 4th 25:
no free
·
20 X 25 as: 4 X 25 IM, single arm drill, on 40
4 X 25 free, breathing 2 or 3, on 35
4 X 25 IM, min. stroke count, on 40
4 X 25 free, 3” kick/3 strokes, on 35
4 X 25 sculling, 10 seconds rest
·
200 free, alt.: 25 very low count, slow
(pull or swim) 25 normal, faster
·
“Distance
/ free set”:
12 X alternating: 50 on
50”, mod. low count
100 fast, on 1:20
(or 1:25 +)
·
Swim down: 200 easy
3100
Lane 7
Jeudi,
03-04-14
·
400 swim, choice, every 4th 25:
no free
·
20 X 25 as: 4 X 25 IM, single arm drill, on 40
4 X 25 free, breathing 2 or 3, on 35
4 X 25 IM, min. stroke count, on 40
4 X 25 free, 3” kick/3 strokes, on 35
4 X 25 sculling, 10 seconds rest
·
“Sprint
/ stroke set”: (100 speed)
3 X 4
X 25 on 40 seconds
50
easy on 2:00
2
X 50 on 1:00 (2nd 50 of the 100)
50
or 100 easy on 3:00
·
2 X 50 kick choice, 10 seconds rest
·
Swim down: 100 easy
2100
Lane 6
Jeudi,
03-04-14
·
300 swim, choice, every 4th 25:
no free
·
20 X 25 as: 4 X 25 IM, single arm drill, on 40
4 X 25 free, breathing 2 or 3, on 35
4 X 25 IM, min. stroke count, on 40
4 X 25 free, 3” kick/3 strokes, on 35
4 X 25 sculling, 10 seconds rest
·
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
100 fast, on 1:35
(or 1:40?)
·
Swim down: 200 easy
2700
Lane 5
Jeudi,
03-04-14
·
300 swim, choice, every 4th 25:
no free
·
20 X 25 as: 4 X 25 IM, single arm drill, on 40
4 X 25 free, breathing 2 or 3, on 35
4 X 25 IM, min. stroke count, on 40
4 X 25 free, 3” kick/3 strokes, on 35
4 X 25 sculling, 10 seconds rest
·
“Sprint
/ stroke set”: (100 speed)
3 X 4
X 25 on 40 seconds
50
easy on 2:00
2
X 50 on 1:00 (2nd 50 of the 100)
50
or 100 easy on 3:00
·
2 X 50 kick choice, 10 seconds rest
·
Swim down: 100 easy
2000
No comments:
Post a Comment