Lane 3 & 4
Samedi, 10-05-14
· 400 swim, choice
· 8 X 50 with fins, on 1:10, alternating:
50: kick underwater, finish smooth
back
50:
8 strokes of high fly, finish smooth free
· 50 easy
· 6 X 4 stations (30 sec. work / 15
sec.rest)
Stations: 1- Deck plank
2- Water push-ups
3-
Vertical kicking
4-
Vertical sculling
· 50 easy
· 6 X 100 on 2:30, each 100 is ’s
2 rounds of:
100: 1/3 fast, 1/3 mod, 1/3 easy
100: 1/3 easy, 1/3 fast, 1/3 mod.
100: 1/3 mod, 1/3 easy, 1/3 fast
· Partner work: push-offs and breakouts
· Swim down: 100 easy
1600 ++
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