Lane
4
Samedi, 24-01-15
· 400 swim, choice
· 8 X 50 pull, alt.: 50:
20 back / 30 free
On 1:10 50: 20 breast / 30 free
· 4 X 100 kick (no fins) on 2:30
Each 100: 50
moderate / 50 fast
· Desc. set (2nd 50: 3-5 sec. faster than 1st)
8 X 50 on 1:00 + 50 easy on 2:00
6 X 50 on 1:10
· 4 X 50 broken, 10 sec. at 25, walk back
· 600 with fins, alt. 200 IM – 100 choice
Goal:
very, very smooth swimming
2800
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