Lane 3 & 4
Mardi, 23-09-14
· 200
swim, choice
100 free, alt.: 25 left arm only, 25 right
arm
200 pull free
100 alternating: 25 breast or fly / 25 back
· 4
rounds of: (on coach’s interval)
4 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
· 18
X 25 on 50 seconds as 3 rounds of:
2 X 25 swim free with fins for DPS
1 X 25 swim free for DPS
1 X 25 swim free, strong (+ 2?)
1 X 25 swim choice, fast (+?)
1 X 25 swim choice, easy
· 250
smooth with fins, alternating:
25 swim free / 25 kick on back
2300
Lane 2
Mardi, 23-09-14
· 200
swim, choice
100 free, alt.: 25 left arm only, 25 right
arm
150 pull free
100 alternating: 25 breast or fly / 25 back
· 4
rounds of: (on coach’s interval)
4 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
· 18
X 25 on 50 seconds as 3 rounds of:
2 X 25 swim free with fins for DPS
1 X 25 swim free for DPS
1 X 25 swim free, strong (+ 2?)
1 X 25 swim choice, fast (+?)
1 X 25 swim choice, easy
· 200
smooth with fins, alternating:
25 swim free / 25 kick on back
2200
Lane 1
Mardi, 23-09-14
· 150
swim, choice
100 free, alt.: 25 left arm only, 25 right
arm
150 pull free
100 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
· 18
X 25 on 50 seconds as 3 rounds of:
2 X 25 swim free with fins for DPS
1 X 25 swim free for DPS
1 X 25 swim free, strong (+ 2?)
1 X 25 swim choice, fast (+?)
1 X 25 swim choice, easy
· 150
smooth with fins, alternating:
25 swim free / 25 kick on back
1900
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