Lane 3 & 4
Mardi,
18-11-14
· 200
swim, choice
200 alt.: 25
free breathing every 5th
25
no free
· 8 X
50 with 10 sec. rest, alternating:
50 kick choice
50 pull choice
· 12
X 25 choice on 1:00 – with fins
Work on streamline underwater
· 50
easy
8 X 25 ½ sculling, ½ swim – rest 10 sec.
50 easy
· 12
X 25 sprint on 1:15 – out-in to mid.
· Swim
down: 200 easy
1900
Lane 1 & 2
Mardi,
18-11-14
· 200
swim, choice
200 alt.: 25
free breathing every 5th
25
no free
· 6 X
50 with 10 sec. rest, alternating:
50 kick choice
50 pull choice
· 12
X 25 choice on 1:00 – with fins
Work on streamline underwater
· 50
easy
6 X 25 ½ sculling, ½ swim – rest 10 sec.
50 easy
· 12
X 25 sprint on 1:15 – out-in to mid.
· Swim
down: 200 easy
1800
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