Lane 7 & 8
Kicking week
J
- Mardi, 22-12-15
· 300
swim, choice
300 pull, free, breathing every 4-3-2, by
25’s
· 12
X 50 kick on 1:10, no fins as 3 rounds of:
50: 25 fast – 25 moderate
50: all fast
50: 25 moderate – 25 fast
50: all moderate
· 100
free, smooth, with fins
· 8 X
100 on 1:40, with fins
Each 100: 25 fly swim
25 back kick
25 free swim
25 fly kick on back
· 100
easy, no fins
· 6
rounds on 1:30 of:
30
seconds of streamline vertical kick
+ 25 swim
easy / 25 swim fast
· Swim
down: 100 easy ~2700
Lane 5 & 6
Kicking week
J
- Mardi, 22-12-15
· 300
swim, choice
300 pull, free, breathing every 4-3-2, by
25’s
· 12
X 50 kick on 1:15, no fins as 3 rounds of:
50: 25 fast – 25 moderate
50: all fast
50: 25 moderate – 25 fast
50: all moderate
· 100
free, smooth, with fins
· 6 X
100 on 1:50, with fins
Each 100: 25 fly swim
25 back kick
25 free swim
25 fly kick on back
· 100
easy, no fins
· 6
rounds on 1:30 of:
30
seconds of streamline vertical kick
+ 25 swim
easy / 25 swim fast
· Swim
down: 100 easy ~2700
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