Lane 7 & 8
Mardi,
27-09-16
· Club
intro – approx. 5 minutes
· 200
swim, choice
150 pull, free
100 kick, choice
50 swim, no free
· 4
rounds of:
50
free on 1:00, mod. speed, perfect stroke
25
free on 30 sec., faster
25
choice on 30 sec., easy
50
no free on 1:05, mod., perfect stroke
25
no free on 35 sec., faster
25
choice on 35 sec., easy
· Fin
set: 4 X 150 on 3:00 as:
25 fly drill or swim – 25 fly
kick
25
back swim – 25 back kick
25
free swim – 25 free kick
· Swim
down set: 4 X 50 choice on 1:00
2100
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