Lane 7 & 8
Mardi,
25-11-14
· 200
swim, choice
6 X 50 alt.: 50
free smooth on 50 sec.
50
IM fast on 1:00
200 kick choice, with fins (100 if lateL)
·
Second stroke set:
16 X 25 as: 4 X 25 kicking drill on 40 sec.
4 X 25 max DPS on
45 sec.
4 X 25 desc. 1 to 4
on 50 sec.
4 X 25 sprint on
1:00
· 50
easy
· 3
rounds of: (choice stroke)
100
perfect on 2:15
75
fast on 2:00
50
faster on 1:45
25
all out on 45 sec.
50
easy on 1:45
· Swim
down: 150 easy
2200
Lane 5 & 6
Mardi,
25-11-14
· 200
swim, choice
4 X 50 alt.: 50
free smooth on 1:00
50
IM fast on 1:10
200 kick choice, with fins (100 if lateL)
·
Second stroke set:
16 X 25 as: 4 X 25 kicking drill on 40 sec.
4 X 25 max DPS on
45 sec.
4 X 25 desc. 1 to 4
on 50 sec.
4 X 25 sprint on
1:00
· 50
easy
· 3
rounds of: (choice stroke)
100
perfect on 2:15
75
fast on 2:00
50
faster on 1:45
25
all out on 45 sec.
50
easy on 1:45
· Swim
down: 150 easy
2100
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