Lane 4
Dimanche,
11-05-14
· 400 swim, choice
· 8 X 50 on 1:15, 2 X reverse IM order
Each 50: ¼ kick, ¼ left, ¼ right,
¼ full
· 8 X 50 on 1:10 as 2 rounds of:
50: free, lowest count possible
50: choice, 25 fast / 25 easy
50: free, build: mod to sprint
50: choice, easy
· 1 X 500 free, timed as:
2 X (50
fast / 50 mod / 100 fast / 50 mod)
· 100 easy, choice
· 1 X 1500 free, goal: 3 X 500 time
· Swim down: 100 easy
4 X 50 kick choice, 10” rest
100 easy
3700
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