Lane 4
Dimanche, 19-04-15
· 400
swim choice
200 kick, choice
· With fins: 10 X 50 on 1:20
Each 50: 20 m. fast / 30 m.
easy
(last one: all easy)
· Sprint set:
6 X 50 on 1:30 with each 50: ½ for DPS / ½ sculling
(last
one all easy)
6 X 50 on 2:00 descending 1 to 6
50 easy (start next set from deep end)
6 X 50 on 4:00 as: 25 all out / 25 easy & walk back
(distance set: 6 X 200? Or alt. 200 - 100 on 4:00)
· Swim
down: 100 easy
~2300 (3100)
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