Lane 3 & 4
Mardi, 31-03-15
· 400 (or 300, or 200?) swim,
choice
· 2 X
300 pull and paddles on 6:00 as:
4 (25
moderate, 25 fast, 25 easy)
· 8 X
25 on 50 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 2:00
1 X 25 easy on 30 sec.
1 X
50 mod, w. good tech. on 2:00
· Swim
down: 200 easy
2300
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