Lane 7
Jeudi,
28-01-16
· 300
swim choice, every 4th 25: fly 1-1-1
200 pull free, every 4th 25: back
pull
100 kick choice, 4th 25: breast
kick
· 12
X 25, 3 X IM order, on 50 seconds
Goal: perfect, smooth strokes
· 4
rounds of alternating;
75 IM, no free on 1:20 (1:25)
100 free on 1:20 (1:25)
· 100
(or 50) easy, choice
· 4
rounds of alternating:
100 IM on
2:00
125 free on
2:00
· Swim
down:
4
X 50 choice, 25 drill / 25 swim
With 10
seconds rest
2800
Lane 6
Jeudi,
28-01-16
· 300
swim choice, every 4th 25: fly 1-1-1
200 pull free, every 4th 25: back
pull
100 kick choice, 4th 25: breast
kick
· 12
X 25, 3 X IM order, on 50 seconds
Goal: perfect, smooth strokes
· 4
rounds of alternating;
75 IM, no free on 1:30 (1:35)
100 free on 1:30 (1:35)
· 100
easy, choice
· 3
rounds of alternating:
100 IM on
2:10
125 free on
2:10
· Swim
down:
4
X 50 choice, 25 drill / 25 swim
With 10
seconds rest
2600
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