Lane 2
Dimanche,
08-01-17
· 400
swim, dive’n glide J
· Fin
set - 4 X alternating:
100
IM on 2:00
50
free on 1:00
· 8 X
50 free, pull & paddles, on 1:10
Alternating:
50 moderate / 50 fast
· 150
easy, choice (with your fins)
· 8
rounds of: perfect push off
30 sec. vertical
kick w. a twist
sitting pull
back
on 1:15
· 50
easy
· 12
X 50 on 1:45 as 4 rounds of:
50: 10
cycles fast, finish moderate – smooth
50: 10 cycle
all out, finish easy
50: 20
cycles fast, finish easy
50: all easy
· Swim
down: 100 easy 2700