Lane 4
Samedi,
21-02-15
· 400
swim, choice
300 pull, alt. 50 back / 50 free
200 kick, alt. 25 breast / 25 choice
100 fly, drill: 3 left, 3 right, 3 normal, …
· 12
X 50 on 1:10, choice, alternating:
50: for minimum stroke count
50: plus strokes, minus seconds
· 4
rounds of bucket fun:
1 X 50 free
mod. on 1:00
2 X 25
choice, fast, on 45 seconds
1 X 50 free
mod. on 1:00
· 100
easy
· 800
free, for time – go for it!
It’s not
that bad or that long J
· Swim
down: 200 easy
3300
Lane 3
Samedi,
21-02-15
· 400
swim, choice
200 pull, alt. 50 back / 50 free
200 kick, alt. 25 breast / 25 choice
100 fly, drill: 3 left, 3 right, 3 normal, …
· 12
X 50 on 1:10, choice, alternating:
50: for minimum stroke count
50: plus strokes, minus seconds
· 3
rounds of bucket fun:
1 X 50 free
mod. on 1:10
2 X 25
choice, fast, on 45 seconds
1 X 50 free
mod. on 1:10
· 100
easy
· 800
free, for time – go for it!
It’s not
that bad or that long J
· Swim
down: 200 easy
3100
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