Lane 4
Dimanche,
15-06-14
·
400 swim, choice
·
8 X 25 a variety of sculling with 10
seconds rest
·
6 X 50 free, 25 3-3-3 kick drill / 25
swim on 1:10
·
6
X 50, breast or fly, on 1:30
Alternating:
50: 25 fast / 25 easy choice
50 for DPS
·
400
race pace practice: (add-up set)
8 X 50 on 55 sec.
·
100 easy
·
Speed
& turn set - 2 rounds of:
8
X 30, descending 1 to 4 and hold – on 2:00
100
easy on 4:00
~ 2700
Lane 3
Dimanche,
15-06-14
·
400 swim, choice
·
8 X 25 a variety of sculling with 10
seconds rest
·
6 X 50 free, 25 3-3-3 kick drill / 25
swim on 1:10
·
6
X 50, breast or fly, on 1:30
Alternating:
50: 25 fast / 25 easy choice
50 for DPS
·
400
race pace practice: (add-up set)
8 X 50 on 1:00
·
100 easy
·
Speed
& turn set - 2 rounds of:
8
X 30, descending 1 to 4 and hold – on 2:00
100
easy on 4:00
~ 2700
Lane 2
Dimanche,
15-06-14
·
400 swim, choice
·
8 X 25 a variety of sculling with 10
seconds rest
·
6 X 50 free, 25 3-3-3 kick drill / 25
swim on 1:20
·
4X 50, breast or fly, on 1:30
Alternating:
50: 25 fast / 25 easy choice
50 for DPS
·
400
race pace practice: (add-up set)
8 X 50 on 1:05
·
Speed
& turn set - 2 rounds of:
8
X 30, descending 1 to 4 and hold – on 2:00
100
easy on 4:00
~ 2500
Lane 1
Dimanche,
15-06-14
·
400 swim, choice
·
8 X 25 a variety of sculling with 10
seconds rest
·
4 X 50 free, 25 3-3-3 kick drill / 25
swim on 1:20
·
4X 50, breast or fly, on 1:30
Alternating:
50: 25 fast / 25 easy choice
50 for DPS
·
400
race pace practice: (add-up set)
8 X 50 on 1:10
·
Speed
& turn set - 2 rounds of:
8
X 30, descending 1 to 4 and hold – on 2:00
100
easy on 4:00
~ 2500
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