Lane 2
Samedi,
09-05-15
· 400
swim, choice
· 2
rounds of:
6 X 50 kick
with fins on 1:10 +
200 pull
free, breathing every 2-3-4
· Steady,
aerobic set:
8 X 150 free on 3:45, each 150:
50
easy
50
moderate
50
fast
· 50
easy
· 6 X
50 on 55 or 1:00 or 1:05
· Swim
down: 150 easy
3100
Lane 1
Samedi,
09-05-15
· 400
swim, choice
· 2
rounds of:
6 X 50 kick
with fins on 1:15 +
200 pull
free, breathing every 2-3-4
· Steady,
aerobic set:
6 X 150 free on 4:00, each 150:
50
easy
50
moderate
50
fast
· 50
easy
· 6 X
50 on 1:00 or 1:05 or 1:10
· Swim
down: 150 easy
2800
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