Lane 3 & 4
Mardi, 15-11-16
· 200
swim, choice
100 IM, drills of your choice
100 pull free
· 4 X
50 free on 1:15 – desc. golf score
50 choice, easy
4 X 50 no free, on 1:30 - “
“ “
50 choice, easy
· Race
pace set: 5 rounds of:
All
out: 25 with 10 seconds rest
50 with 15 seconds rest
25
+ 100 easy
Leave
every 6 minutes
· Swim
down: 100 easy
2100
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