Lane 4
Samedi, 31-05-14
· 400 swim, choice
· 6 X 100 pull as:
2 X 100: 50 back/50 free on 2:00
2 X 100: all free on 1:45 (mod.)
2 X 100: free, faster on 1:30
· 6 X 50 on 1:15, each 50: ½ fly, ½ breast
· Goal: hold swim pace through the set
1 X
50 kick, moderate, on 1:20
1 X 100 swim on 1:30
1 X 50 kick, moderate, on 1:20
1 X 200 swim, on 3:00
1 X 50 kick, moderate, on 1:20
1 X 400 swim, on 6:00
1 X 50 kick, moderate, on 1:20
1 X 800 swim (ouch!)
· Swim down: 100 easy +
10 minutes of turn practice +
100
easy ~3400
Lane 3
Samedi, 31-05-14
· 400 swim, choice
· 6 X 100 pull as:
2 X 100: 50 back/50 free on 2:10
2 X 100: all free on 1:50 (mod.)
2 X 100: free, faster on 1:40
· 6 X 50 on 1:15, each 50: ½ fly, ½ breast
· Goal: hold swim pace through the set
1 X
50 kick, moderate, on 1:20
1 X 100 swim on 1:45
1 X 50 kick, moderate, on 1:20
1 X 200 swim, on 3:30
1 X 50 kick, moderate, on 1:20
1 X 400 swim, on 7:00
1 X 50 kick, moderate, on 1:20
1 X 600 swim (ouch!)
· Swim down: 100 easy +
10 minutes of turn practice +
100
easy ~3200
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