Lane 3 & 4
Dimanche, 01-06-14
· 400
swim, choice
· 300
kick, choice (400 if w. fins)
Every 50: 40 mod. / 10 sprint
· 12 X
50, with fins, alternating:
50: free,
over/under/normal kick on 1:10
50: fly underwater kick + swim on 1:20
· 100
easy
· 5
rounds of: (100 m. speed)
50: 25 sprint
/ 25 easy on 1:00
50: all
sprint, rest 10 sec.
100: easy – each
round is on 6:00
· Swim
down set: 8 X 50 on 1:15
Count strokes
and swim perfect
2800
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