Lane 7 & 8
Mardi,
24-03-15
· 400 (or 300, or 200?) swim,
choice
· 200
IM, alt.: 25 swim smooth / 25 drill
· 2 X
300 pull and paddles on 5:00 as:
4 (25
moderate, 25 fast, 25 easy)
· 8 X
25 on 45 sec. choice, with a bucket,
Alternating: 25 strong & fast / 25 easy
· Sprint set:
3
rounds of: (all choice stroke)
1 X 25 all out on 45 seconds
1 X 25 easy on 45 seconds
1 X 50 (25 mod. / 25 sprint) on 1:15
1 X 50 easy on 1:15 (or rest)
1 X 75 sprint on 1:30
1 X 25 easy on 30 sec.
1 X
100 mod, w. good tech. on 2:00
· Swim
down: 150 easy
2600
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