Lane 8
Jeudi,
02-10-14
· 300
swim, choice
150 free, alt.: 25 left arm only, 25 right
arm
300 pull free
150 alternating: 25 breast or fly / 25 back
· 4
rounds of: (on coach’s interval)
3 X 50 free: 25 drill / 25 swim (focused)
1 X 50 easy: 25 breast or fly / 25 back
Rest: listen to the instruction about the
drill
· Test Set # 1:
8 X 100 on 1:40, for best average
· 50
easy, choice
· 300
with fins, alternating:
25 free,
smooth w. perfect turn
25 kick on
your back
· Swim
down: 50 easy
2900
Lane 7
Jeudi,
02-10-14
· 250
swim, choice
150 free, alt.: 25 left arm only, 25 right
arm
250 pull free
150 alternating: 25 breast or fly / 25 back
· 4
rounds of: (on coach’s interval)
3 X 50 free: 25 drill / 25 swim (focused)
1 X 50 easy: 25 breast or fly / 25 back
Rest: listen to the instruction about the
drill
· Test Set # 1:
8 X 100 on 1:45, for best average
· 50
easy, choice
· 300
with fins, alternating:
25 free,
smooth w. perfect turn
25 kick on
your back
· Swim
down: 50 easy
2800
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