Lane 8
Jeudi, 27-11-14
· 400
swim, choice
· 4 X
100 on 1:50 alternating: 100 pull free
100
swim IM
· Second
stroke set:
8 X 25 kick on 40
seconds
50 easy
8 X 25 swim on 40
seconds: ½ fast / ½ long
50 easy
8 X 50 on 1:10 – focus
on stroke & turn
50 easy
· 4 X
150 on 2:30, descending 1 to 4
Each 150: alternating
25 free / 25 stroke
· 50
easy + 6 X 40 sec. vert. kick / 20 sec. rest
+ 50 easy
2800
Lane 7
Jeudi,
27-11-14
· 400
swim, choice
· 4 X
100 on 1:50 alternating: 100 pull free
100
swim IM
· Second
stroke set:
8 X 25 kick on 40
seconds
50 easy
8 X 25 swim on 40
seconds: ½ fast / ½ long
50 easy
8 X 50 on 1:15 – focus
on stroke & turn
50 easy
· 3 X
150 on 2:45, descending 1 to 3
Each 150: alternating
25 free / 25 stroke
· 50
easy + 6 X 40 sec. vert. kick / 20 sec. rest
+ 50 easy
2600
Lane 6
Jeudi,
27-11-14
· 300
swim, choice
· 4 X
100 on 2:00 alternating: 100 pull free
100
swim IM
· Second
stroke set:
8 X 25 kick on 40
seconds
50 easy
8 X 25 swim on 40
seconds: ½ fast / ½ long
50 easy
8 X 50 on 1:20 – focus
on stroke & turn
50 easy
· 3 X
150 on 3:00, descending 1 to 3
Each 150: alternating
25 free / 25 stroke
· 50
easy + 4 X 40 sec. vert. kick / 20 sec. rest
+ 50 easy
2400
Lane 5
Jeudi, 27-11-14
· 300
swim, choice
· 4 X
100 on 2:00 alternating: 100 pull free
100
swim IM
· Second
stroke set:
8 X 25 kick on 40
seconds
50 easy
8 X 25 swim on 40
seconds: ½ fast / ½ long
50 easy
8 X 50 on 1:20 – focus
on stroke & turn
50 easy
· 3 X
150 on 3:15, descending 1 to 3
Each 150: alternating
25 free / 25 stroke
· 4 X
40 sec. vert. kick / 20 sec. rest
+ 50 easy
2300
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