Lane 3 & 4
Jeudi,
25-06-15
· 200
swim, choice
+ 4 X 50 on 1:15 as:
Each 50: 25 free drag fingers / 25 wide back
· 200
kick choice, with fins
+ 4 X 50 swim with fins, on 1:15 as:
Each 50: 25 fly 3-3-3 / 25 pull breast
· 200
pull free, breathing every 3rd stroke
+ 4 X 50 pull and/or swim on 1:05 as:
Each 50: build into flip turn and hold
· 8 X
50 on 1:30 – pick 2 strokes to work on
Each 50: focus on swimming perfectly at 80%
of max. speed
· 100
easy, with or without fins
· 400
of same strokes as above, non stop
(with or
without fins)
· Swim
down: 100 easy 2200
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