Worlds
Mardi,
15-07-14
· 400
swim, choice
· 18
X 25 on 45 sec. as 3 rounds of:
25
fly, 3-2-3 drill
25
back, ½ band drill, ½ normal
25
breast, kkkkp, kkkp, kkp, normal
25
free, ½ band drill, ½ normal
25
easy, choice
25
very fast, choice
· 50
easy
· 4 X
50 kick on 1:10 (3 on 1:20)
Each 50: 25 moderate / 25 fast
· 50
easy
· 3 X
50 sprint with 2 minutes rest as:
1 – broken
10 sec. at 25
2 – broken
15 sec. at 25
3 – broken
20 sec. at 25
· 150
easy, choice
· 2
rounds of (200 race pace):
75 on 1:30
(1:40)
50 on 1:00
(1:10)
25 on 30
(35)
100
easy - regroup
25 on 30
(35)
50 on 1:00
(1:10)
75 on 1:30
(1:40)
100 easy –
rest 2 minutes
200 pace: 25: 50: 75:
2:12 16.5 33 49.5
2:16 17 34 51
2:20 17.5 35 52.5
2:24 18 36 54
2:28 18.5 37 55.5
2:32 19 38 57
2:36 19.5 39 58.5
2:40 20 40 60
2:44 20.5 41 1:01.5
2:48 21 42 1:03
2:52 21.5 43 1:05.5
2:56 22 44 1:06
3:00 22.5 45 1:07.5
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