Lane 4
Samedi,
19-07-14
· 400
swim, choice + 100 IM, drills
· 12
X 50 on 1:20, with fins, alternating:
50:
5 breast, 3 fly (or 4-4, or 3-5)
50:
¼ kick under h2o, ¼ swim sprint, ½ easy
· 100
easy, choice
· 2
rounds of:
3 X 50
bucket on 55 or 1:00 or 1:05
1 X 50 easy
on 2:15
3 X 50 swim
strong on 50 or 55 or 1:00
40 seconds
extra rest
1 X 50
faster on 1:00
1 X 100 easy
on 3:00
· 6 X
50 choice on 1:20 as 2 rounds of:
2 X 50: 20 m. all out / 30 m. easy
1 X 50: 30 m. all out / 20 m. easy
· Swim
down: 200 easy
2600
Lane 3
Samedi,
19-07-14
· 400
swim, choice
· 12
X 50 on 1:20, with fins, alternating:
50:
5 breast, 3 fly (or 4-4, or 3-5)
50:
¼ kick under h2o, ¼ swim sprint, ½ easy
· 100
easy, choice
· 2
rounds of:
3 X 50
bucket on 55 or 1:00 or 1:05
1 X 50 easy
on 2:15
3 X 50 swim
strong on 50 or 55 or 1:00
40 seconds
extra rest
1 X 50
faster on 1:00
1 X 100 easy
on 3:00
· 6 X
50 choice on 1:20 as 2 rounds of:
2 X 50: 20 m. all out / 30 m. easy
1 X 50: 30 m. all out / 20 m. easy
· Swim
down: 200 easy
2500
Lane 2
Samedi,
19-07-14
· 400
swim, choice
· 3
rounds of:
2 X 50
bucket on 1:15
1 X 50 easy
on 2:00
2 X 50 swim,
strong on 1:00
1 X 50 easy
on 2:00
· 100
easy, choice
· 10
X 50 on 1:30, with fins, alternating:
50:
5 breast, 3 fly (or 4-4, or 3-5)
50:
¼ kick under h2o, ¼ swim sprint, ½ easy
· 100
easy, choice
· 6 X
50 choice on 1:30 as 2 rounds of:
2 X 50: 20 m. all out / 30 m. easy
1 X 50: 30 m. all out / 20 m. easy
· Swim
down: 100 easy
2400
Lane 1
Samedi,
19-07-14
· 400
swim, choice + 100 IM, drills
· 2
rounds of:
2 X 50
bucket on 1:30
1 X 50 easy
on 2:00
2 X 50 swim,
strong on 1:15
1 X 50 easy
on 2:00
· 100
easy, choice
· 12
X 50 on 1:30, with fins, alternating:
50:
5 breast, 3 fly (or 4-4, or 3-5)
50:
¼ kick under h2o, ¼ swim sprint, ½ easy
· 100
easy, choice
· 6 X
50 choice on 1:30 as 2 rounds of:
2 X 50: 20 m. all out / 30 m. easy
1 X 50: 30 m. all out / 20 m. easy
· Swim
down: 100 easy
2200
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