Lane 4
Dimanche,
02-11-14
· 400
swim, choice
300 pull - each 50: 10 m sculling – 40 m pull
300 kick with fins, no board – each 50:
10 m under water – 40 m normal kick
· 12
X 50 on 1:15 as 3 rounds of: (DPS focus)
50 free
50 IM
50 stroke, no free
50 choice easy on 1:30
· Quality aerobic set – 4 rounds of:
1 X
50 kick fast on 1:10
1 X 50 swim fast on 50
1 X 50 easy on 1:00
1 X 100 swim fast on 1:30
1 X 50 easy on 1:30
· Swim
down: 4 X 50 w. 10 sec. rest
3000
Lane 3
Dimanche,
02-11-14
· 400
swim, choice
300 pull - each 50: 10 m sculling – 40 m pull
300 kick with fins, no board – each 50:
10 m under water – 40 m normal kick
· 12
X 50 on 1:15 as 3 rounds of: (DPS focus)
50 free
50 IM
50 stroke, no free
50 choice easy on 1:30
· Quality aerobic set – 3 rounds of:
1 X
50 kick fast on 1:15
1 X 50 swim fast on 1:00
1 X 50 easy on 1:15
1 X 100 swim fast on 2:00
1 X 50 easy on 1:30
· Swim
down: 6 X 50 w. 10 sec. rest
2800