Lane 2
Samedi,
19-12-15
· 400
swim, choice
· 6 X
100 on 2:30 – each 100:
50 drag
fingers – 50 normal, count strokes
(focus, 1st
50: 2 X top / middle / bottom)
· 4 X
50 on 1:45 – each 50: 15m sculling
20m sprint
15m easy
· 5 X
100 (or 4) with 20 to 30 sec. rest:
Alt.: 50 kick very fast w. board / 50 swim
moderate or slow – and reverse
· 50
easy
· 6 X
100 on 3:00 – 2 rounds of:
100: 30 all
out / 70 easy
100: 40 all
out / 60 easy
100: 50 all
out / 50 easy
· Swim
down: 150 easy 2500
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