Lane 3 & 4
Mardi,
05-05-15
· 400
choice, every 4th 25: ½ sculling, ½ swim
· 10
X 25 with fins on 40 sec. – each 25: build
· Sprint workout: 200 focus
· 6 X
25 on 1:00, each 25:
10 sec. of
vertical kicking +
13 m. sprint
/ 12 m. easy
· 50
easy
· 5
rounds of: 25 on 45 sec. at 200 race pace
50 on 1:15
“ “ “
“ “
75 on 1:30
“ “ “
“ “
50 easy on 2:00
· Swim
down: 150 easy, alternating 2 strokes
2000
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