Lane 5 & 6
Jeudi,
26-02-15
· 5 X
150 with 10 sec. rest as:
150 swim, choice
150 pull, free
150 swim, alt. 25 breast / 25 back
150 swim free, breathing every 3rd
150 swim, alt. 25 fly drill / 25 free
· Focus:
best stroke (one stroke, no IM)
6
X 50 on 1:15: 25 full stroke, perfect
25 kick and/or
drill / swim
1
X 400 (or 300) for time – rest to regroup
4
X 25 technique on 45 seconds
2
X 200 fast, on coach’s interval
4
X 25 technique on 45 seconds
3
X 100 fast, on coach’s interval
4
X 25 technique on 45 seconds
4
X 50 faster! J, on coach’s interval
· Swim
down: 150 easy
2800
Lane 7 & 8
Jeudi,
26-02-15
· 6 X
150 with 10 sec. rest as:
150 swim, choice
150 pull, free
150 swim, alt. 25 breast / 25 back
150 swim free, breathing every 3rd
150 swim, alt. 25 fly drill / 25 free
150 kick, with fins
· Focus:
best stroke (one stroke, no IM)
6
X 50 on 1:10: 25 full stroke, perfect
25 kick and/or
drill / swim
1
X 400 (or 300) for time – rest to regroup
4
X 25 technique on 45 seconds
2
X 200 fast, on coach’s interval
4
X 25 technique on 45 seconds
3
X 100 fast, on coach’s interval
4
X 25 technique on 45 seconds
4
X 50 faster! J, on coach’s interval
· Swim
down: 100 easy
2900
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