Lane 8
Mardi, 30-09-14
·
300 swim, every 3rd 25: no free
200 pull, alt. 25
free / 25 back
·
16 X 25 on 45 sec. as 4 rounds of:
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
·
4 rounds of: 75: mod. on 1:45
75: 50 fast/25 easy on 2:00
75: 25 faster/ 50 easy on 1:45
·
Swim down: 150 easy 2500
Lane 7
Mardi, 30-09-14
·
300 swim, every 3rd 25: no free
200 pull, alt. 25
free / 25 back
·
16 X 25 on 45 sec. as 4 rounds of:
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
·
4 rounds of: 75: mod. on 1:45
75: 50 fast/25 easy on 2:00
75: 25 faster/ 50 easy on 1:45
·
Swim down: 150 easy 2400
Lane 6
Mardi, 30-09-14
·
300 swim, every 3rd 25: no free
·
16 X 25 on 45 sec. as 4 rounds of:
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
·
4 rounds of: 75: mod. on 1:45
75: 50 fast/25 easy on 2:00
75: 25 faster/ 50 easy on 1:45
·
Swim down: 150 easy
2300
Lane 5
Mardi, 30-09-14
·
300 swim, every 3rd 25: no free
·
16 X 25 on 45 sec. as 4 rounds of:
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
(or 400)
25 kick or swim no free
·
50 easy, no fins
·
4 rounds of: 75: mod. on 1:45
75: 50 fast/25 easy on 2:00
75: 25 faster/ 50 easy on 1:45
·
Swim down: 150 easy
2300
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