Lane 3 & 4
Samedi,
27-02-16
· 400
swim, choice
· 6 X
100 choice on 2:20 alt.:
§ 100: 2 X (25 band / 25 no band)
§ 100: 2 X (15 kick / 35 swim)
· 16
X 50 choice as 4 rounds of:
1st
50: moderate on 1:10
2nd
50: build on 1:20
3rd
50: 20 all out / 30 easy on 1:30
4th
50: 30 all out / 20 easy on 1:40
· 5 stations of “power fun”
Approximately 5 minutes at each station
· Station 1: 6-8 turns in pairs, in shallow end
· Station 2: holding legs, max
speed for 15 seconds – 5-8 times each
· Station 3: balance drill: motionless
to max speed in 3 strokes.
· Station 4: 5 sets of 8 “Phelps”
jumps
· Station 5: deep end, back to
wall, race in to touch first.
Approx. 2200
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