Lane 3 & 4
Mardi,
03-01-17
· 300
swim, every 4th 25: no free
· 10
X 50 kick choice (with fins?) as:
4 X 50 on
1:15
4 X 50 on
1:05
2 X 50 on 55
seconds
· 200
pull, free, smooth, long stroke
· 6 X
50 IM rotation on 1:15
Focus: turns
& transitions
· 200
pull & paddles, free, faster than
· 8 X
100 IM * as: 4 X 100 on 2:20
4 X 100 on
2:00
· Swim
down: 100 easy
2400
Lane 1 & 2
Mardi,
03-01-17
· 300
swim, every 4th 25: no free
· 8 X
50 kick choice (with fins?) as:
3 X 50 on
1:20
3 X 50 on
1:10
2 X 50 on
1:00
· 200
pull, free, smooth, long stroke
· 6 X
50 IM rotation on 1:30
Focus: turns
& transitions
· 200
pull & paddles, free, faster than
· 6 X
100 IM * as: 3 X 100 on 2:30
3 X 100 on
2:15
· Swim
down: 100 easy
2100
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