Lane 7 & 8
Mardi,
19-05-15
· 400
swim, choice
· 200
pull, free, every 4th 25: back
· 2
rounds of:
100
IM drills on 2:30
2
X 50 on 1:30 as:
50: 25 fly
fast / 25 back DPS
50: 25
breast DPS / 25 free fast
4
X 25 on 1:00, IM order, 20 all out/5 easy
· 200
choice with fins as:
50 swim easy / 100 kick build / 50 swim
· 16
X 25 on 1:00, with fins, as:
4 rounds of:
25: 20 all out / 5 easy
25: build (to a sprint finish)
25: all out (timed)
25: all easy
· 8 X
50 free on 50 sec. working the turns
· Swim
down: 100 easy 2300
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