Lane 4
Mardi,
16-12-14
· 300
swim, choice
100
kick, choice, with fins
· 6 X
50 free with fins, on 1:05
Each 50 alt.: 8
strokes, no kick +
8 strokes, strong kick
· 12
X 25 choice on 50 seconds as:
6 X 25 from slow to very, very slow
(Goal: balanced body, even when very slow)
+ 6 X 25 from slow to fast to sprint
· 50
easy
· 15
X 50 choice on 1:30 as 3 rounds of:
50: 15m sprint – 35 m mod.
50: 25m sprint – 25 m mod.
50: 35m sprint – 15 m mod.
50: all out, w. fast turn
50: swim, easy
· Swim
down: 200 easy 2000
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