Lane 2
Dimanche,
23-11-14
· 400
swim, choice
200 pull - each 50: 10 m sculling – 40 m pull
200 kick with fins, no board – each 50:
10 m under water – 40 m normal kick
· 8 X
50 on 1:20 as 2 rounds of: (work on DPS)
50 free
50 IM
50 stroke, no free
50 choice easy on 1:40
· 6 X
100 choice on 2:45 as:
50 m + turn + 10 m: very fast / 40 very slow
· 150
easy, alternating strokes by 3 cycles
· 6
to 8 rounds of: 40 sec. vert. kick
+ 18 easy + 18 all out
· Swim
down: 150 easy
~ 2500
Lane 1
Dimanche,
23-11-14
· 400
swim, choice
200 pull - each 50: 10 m sculling – 40 m pull
100 kick with fins, no board – each 50:
10 m under water – 40 m normal kick
· 8 X
50 on 1:20 as 2 rounds of: (work on DPS)
50 free
50 IM
50 stroke, no free
50 choice easy on 1:40
· 6 X
100 choice on 2:45 as:
50 m + turn + 10 m: very fast / 40 very slow
· 150
easy, alternating strokes by 3 cycles
· 6
to 8 rounds of: 40 sec. vert. kick
+ 18 easy + 18 all out
· Swim
down: 150 easy
~ 2400
No comments:
Post a Comment