Lane 2
Dimanche,
11-01-15
· 400
swim, choice
· 12
X 50 with fins, on 1:20 as 3 rounds of:
50: 25
fly/breast drill + 25 free
50: 25
single arm fly + 25 back
50: 10m. fly
/ 10m. breast / 10m. fly / etc.
50: IM
· 400
free, paddles & bucket, steady pace
· 8 X
50 alt. 50 breast or fly, fast on 1:30
50 free,
mod., on 1:15
· 400
choice, pull & paddles, steady pace
·
50 easy
6 to 8 X 15 m, with lots of rest
Goal: perfect push-off, streamline, breakout
& stroke – come back slowly
50 easy
~ 2500
Lane 1
Dimanche,
11-01-15
· 400
swim, choice
· 12
X 50 with fins, on 1:30 as 3 rounds of:
50: 25
fly/breast drill + 25 free
50: 25
single arm fly + 25 back
50: 10m. fly
/ 10m. breast / 10m. fly / etc.
50: IM
· 200
free, paddles & bucket, steady pace
· 8 X
50 alt. 50 breast or fly, fast on 1:30
50 free,
mod., on 1:15
· 300
choice, pull & paddles, steady pace
·
50 easy
6 to 8 X 15 m, with lots of rest
Goal: perfect push-off, streamline, breakout
& stroke – come back slowly
50 easy
~ 2300
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