Lane 4
Dimanche, 01-03-15
· 400
swim, choice
· 4 X
200 free on 3:30, descending 1 to 4, as:
200 swim or pull
200 swim or pull and paddles
200 with fins
200 with fins and paddles
· 6 X
50 on 1:15, alt.: 50 free or back,
3-3-3
50 IM, fast
· 100
easy
· “High intensity” set:
6 X 100 on
5:00 or 5 X 200 on 6:00
As fast as you
can hold – Set a goal and go for it
(~ + 10 % of
best time)
· Swim
down: 200 easy, choice
2400 / 2800
Lane 3
Dimanche, 01-03-15
· 400
swim, choice
· 3 X
200 free on 4:00, descending 1 to 3, as:
200 swim or pull
200 swim or pull and paddles
200 with fins and paddles
· 8 X
50 on 1:15, alt.: 50 free or back,
3-3-3
50 IM, fast
· 100
easy
· “High intensity” set:
6 X 100 on
5:00 or 5 X 200 on 6:00
As fast as you
can hold – Set a goal and go for it
(~ + 10 % of
best time)
· Swim
down: 200 easy, choice
2300 / 2700
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