Worlds
Mardi,
29-07-14
· 400
swim, choice
· One aerobic set: keep it smooth & light
(David: 25
fly / 25 free)
6 X 50 on 55
(lane 8) or 1:00 (lane 7)
1 X 50 easy,
regroup, 1 min. rest
6 X 50 on 45
(lane 8) or 55 (lane 7)
1 X 50 easy
· 16
X 25 choice on 1:00, 4 rounds of:
25 strong, fast sculling
25 easy, with good technique
25 fast (95% - work the finish)
25 easy, with good technique
· 200
kick choice, with or wo fins, mod.
· 8 X
50 on 2 min. as 2 rounds of:
50: 20 fast,
30 easy
50: 30
faster, 20 easy
50: 20
fastest, 30 easy
50: easy
· 75
easy & 4 perfect starts with 3-4 strokes
followed by 75 easy to swim down
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