Lane 4
Samedi,
11-10-14
· 400
swim, choice
· 18
X 50 with fins, with 5 sec. rest
3 rounds of: 50 back kick
50 free 3-3-3 drill
50 back swim for
DPS
50 free swim for
DPS
50 back or free,
fast
50 choice, easy
· 100
breast and/or fly, easy
· 18
X 50 alt.: 50 back on 1:00
(steady/stroke) 50 free on 55 sec.
· 100
breast and/or fly, easy
· 3 X
200 pull (paddles?) on 4:00, desc. 1 to 3
1st
200: alt. 50 back / 50 free
2nd
200: 100 free – 50 back – 50 free
3rd
200: all free
· Swim
down: 200 easy 3200
Lane 3
Samedi,
11-10-14
· 400
swim, choice
· 18
X 50 with fins, with 5 sec. rest
3 rounds of: 50 back kick
50 free 3-3-3 drill
50 back swim for
DPS
50 free swim for
DPS
50 back or free,
fast
50 choice, easy
· 100
breast and/or fly, easy
· 14
X 50 alt.: 50 back on 1:10
(steady/stroke) 50 free on 1:00
· 100
breast and/or fly, easy
· 3 X
200 pull (paddles?) on 4:20, desc. 1 to 3
1st
200: alt. 50 back / 50 free
2nd
200: 100 free – 50 back – 50 free
3rd
200: all free
· Swim
down: 200 easy 3000
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