Lane 8
Jeudi, 26-03-15
· 200
swim, choice
· 15
X 50 as: 5 X 50 free on 50 seconds
4 X 50 free / back on 55”
3 X 50 breast / free on 1:00
2 X 50 fly / free on 1:05
1 X 50 easy
· “Distance / free set”:
8 X alternating: 100 fast on 1:30
200 moderate on 3:15
(Goal: hold stroke count, body
position & turns)
· Swim
down: 50 easy
3400
Lane 7
Jeudi, 26-03-15
· 200
swim, choice
· 15
X 50 as: 5 X 50 free on 50 seconds
4 X 50 free / back on 55”
3 X 50 breast / free on 1:00
2 X 50 fly / free on 1:05
1 X 50 easy
· “Sprint / stroke set”: (Rotating IM or choice)
3 X 50 on 1:20
2 X 75 on 2:00 Goals: Perfect strokes
2 X 100 on 2:30 Start fast and
2 X 75 on 2:00 finish faster J
3 X 50 on 1:20 Work every turn
· 200
alternating: 25 extra long / 25 pull the rope
· From
a dive: 3 X 30 + 2 X 25 on 3:00 – all out
· Swim
down: 100 easy 2300
Lane 6
Jeudi, 26-03-15
· 200
swim, choice
· 12
X 50 as: 4 X 50 free on 55 seconds
3 X 50 free / back on 1:05
3 X 50 breast / free on 1:10
2 X 50 fly / free on 1:15
· “Distance / free set”:
7 X alternating: 100 fast on 1:45
200 moderate on 3:45
(Goal: hold stroke count, body
position & turns)
· Swim
down: 100 easy
3000
Lane 5
Jeudi, 26-03-15
· 200
swim, choice
· 12
X 50 as: 4 X 50 free on 55 seconds
3 X 50 free / back on 1:05
3 X 50 breast / free on 1:10
2 X 50 fly / free on 1:15
· “Sprint / stroke set”: (Rotating IM or choice)
3 X 50 on 1:20
2 X 75 on 2:00 Goals: Perfect strokes
2 X 100 on 2:30 Start fast and
2 X 75 on 2:00 finish faster J
3 X 50 on 1:20 Work every turn
· 200
alternating: 25 extra long / 25 pull the rope
· From
a dive: 3 X 30 + 2 X 25 on 3:00 – all out
· Swim
down: 100 easy
2200
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