Lane 8
Jeudi,
09-10-14
· 400
swim, choice
400 kick choice, alt: 100 w. board
(25 fast / 25 mod.) 100 no board
· 10
X 25 on 35 sec., ½ back, flip, ½ free
· 6 X
25 back from mid-pool
work
on turns
· 10
X 50 alt.: 50 back on 1:05
Focus: turns 50 free on 55 sec.
· 50
easy, choice
· 10
X 100 on 1:30 (or 1:35, or 1:40)
Each 100: 75
free / 25 back
· Swim
down: 150 easy
2900
Lane 7
Jeudi,
09-10-14
· 400
swim, choice
400 kick choice, alt: 100 w. board
(25 fast / 25 mod.) 100 no board
· 10
X 25 on 35 sec., ½ back, flip, ½ free
· 6 X
25 back from mid-pool
work
on turns
· 10
X 50 alt.: 50 back on 1:05
Focus: turns 50 free on 55 sec.
· 50
easy, choice
· 10
X 100 on 1:35 (or 1:40, or 1:45)
Each 100: 75
free / 25 back
· Swim
down: 150 easy
2900
Lane 6
Jeudi,
09-10-14
· 400
swim, choice
400 kick choice, alt: 100 w. board
(25 fast / 25 mod.) 100 no board
· 10
X 25 on 40 sec., ½ back, flip, ½ free
· 6 X
25 back from mid-pool
work
on turns
· 8 X
50 alt.: 50 back on 1:10
Focus: turns 50 free on 1:00
· 50
easy, choice
· 8 X
100 on 1:45 (or 1:50)
Each 100: 75
free / 25 back
· Swim
down: 150 easy
2600
Lane 5
Jeudi,
09-10-14
· 400
swim, choice
400 kick choice, alt: 100 w. board
(25 fast / 25 mod.) 100 no board
· 10
X 25 on 40 sec., ½ back, flip, ½ free
· 6 X
25 back from mid-pool
work
on turns
· 8 X
50 alt.: 50 back on 1:10
Focus: turns 50 free on 1:00
· 50
easy, choice
· 8 X
100 on 1:45 (or 1:50, or 1:55)
Each 100: 75
free / 25 back
· Swim
down: 150 easy
2600
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