Lane 3 & 4
Jeudi,
25-09-14
· 300
swim, every 3rd 25: no free
· 16
X 25 as 4 rounds of: (rest: 15 sec. to leader)
25: 15 alternating dog
paddle, finish free
25: normal free, count
strokes
25: 15 sitting pull,
finish choice
25: choice, count
· 500
with fins, alt.: 25 swim free
25 kick or swim no free
· 50
easy, no fins
· 3
rounds of: 75: 25 fast/50 mod. on 1:45
75: 50 fast/25 mod. on
1:45
75: fast on 1:30
75 easy on 2:00
· Swim
down: 150 easy
2300
Lane 2
Jeudi,
25-09-14
· 300
swim, every 3rd 25: no free
· 16
X 25 as 4 rounds of: (rest: 15 sec. to leader)
25: 15 alternating dog
paddle, finish free
25: normal free, count
strokes
25: 15 sitting pull,
finish choice
25: choice, count
· 400
with fins, alt.: 25 swim free
25 kick or swim no free
· 50
easy, no fins
· 3
rounds of: 75: 25 fast/50 mod. on 1:50
75: 50 fast/25 mod. on
1:50
75: fast on 1:40
75 easy on 2:10
· Swim
down: 100 easy 2100
Lane 1
Jeudi,
25-09-14
· 300
swim, every 3rd 25: no free
· 16
X 25 as 4 rounds of: (rest: 15 sec. to leader)
25: 15 alternating dog
paddle, finish free
25: normal free, count
strokes
25: 15 sitting pull,
finish choice
25: choice, count
· 400
with fins, alt.: 25 swim free
25 kick or swim no free
· 50
easy, no fins
· 3
rounds of: 75: 25 fast/50 mod. on 1:50
75: 50 fast/25 mod. on
1:50
75: fast on 1:40
75 easy on 2:10
· Swim
down: 100 easy 2100
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