Lane 7 & 8
Mardi, 19-04-16
· 300
swim, choice
300 w. fins as 4 X: (25 fly /25 back/25 free)
· 4 X
75 free (with pull?) on 1:30 alternating:
75: 25 left fist / 25 right fist
/ 25 no fist
75: 25 both fists / 50 normal,
strong!
· 6 X
50 kick smooth with fins on 1:00
50 easy
6 X 25 kick fast, no fins, on 50 seconds
· 12
X 50 as 3 rounds of:
(or:
12 X 100 on 2:00, with speed play)
3
X 50: 35 fast (desc. 1 to 3) + 15 easy
on
2:00
+
1 X 50 easy on 2:00
· Swim
down: 100 easy
2100 / 2700
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