Lane 7 & 8
Jeudi,
05-11-15
· 6 X
100 with 10 seconds rest
Alt.: 100
choice
100 IM drill or swim
· 16
X 25 fly drill, with 10 seconds rest
· 6
rounds of:
25 fly, long
on 30 sec (low stroke count)
50
back/breast on 1:05 (work the turn)
25 free,
fast on 40 sec.
· 200
pull, alt. 25 free / 25 back
· 6 X
100, alternating:
100 IM fast
on 1:50
100 choice,
easy on 2:20 (or 150?)
· Swim
down: 100 easy
2500 (2800)
Lane 5 & 6
Jeudi,
05-11-15
· 5 X
100 with 10 seconds rest
Alt.: 100
choice
100 IM drill or swim
· 16
X 25 fly drill, with 10 seconds rest
· 6
rounds of:
25 fly, long
on 35 sec (low stroke count)
50
back/breast on 1:10 (work the turn)
25 free,
fast on 40 sec.
· 100
pull, alt. 25 free / 25 back
· 6 X
100, alternating:
100 IM fast
on 2:00
100 choice,
easy on 2:30 (or 150?)
· Swim
down: 100 easy
2300 (2600)
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