Lane 7 & 8
Mardi,
21-04-15
· 300
swim, choice +
3 X 200 with 15 seconds rest as:
1st 200: alt. 25 swim / 25 kick
(no fins)
2nd 200: pull, alt. 25 free / 25
no free
3rd 200: kick choice, with fins
· 20
X 25 on 50 sec., reverse IM (or choice)
4 rounds of: 25
fist or sculling drill
25
½ band / ½ normal
25
perfect at 90% max.
25
easy, choice
25
all out!!!
· 50
easy
· 4 X
75 choice on 1:50 as 2 X
75: 30
sprint / 45 easy
75: 45 easy
/ 30 fast
· 25
easy & practice relay exchanges
Or 10 X 50 on 50 sec., alt. 50 fast
/ 50 mod.
· 100
easy 2300
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