Lane 4
Mercredi,
28-12-16 am
· 400
swim, choice
· 12
X 50, alt: 50 back: 25 kick drill / 25
swim
50 free:
same
6
X w. fins on 1:00, 6 X no fins, on 1:10
· 4 X
100 on 1:45, each 100: 50 back / 50 free
· 100
easy, choice
· 3
continuous rounds of: 2 X 50 on 1:00
2
X 100 on 1:45
1
X 200 on 3:30
· 100
easy
· 6 X
50 on 1:15, as 2 rounds of:
50: 25 back
perfect, 25 easy, choice
50: 25
breast perfect, 25 easy, choice
50: 25 free,
perfect, 25 easy, choice
· Swim
down: 100 easy
3500
Lane 3
Mercredi,
28-12-16 am
· 400
swim, choice
· 12
X 50, alt: 50 back: 25 kick drill / 25
swim
50 free:
same
6
X w. fins on 1:00, 6 X no fins, on 1:15
· 3 X
100 on 2:00, each 100: 50 back / 50 free
· 100
easy, choice
· 3
continuous rounds of: 2 X 50 on 1:10
2
X 100 on 2:00
1
X 150 on 3:00
· 50
easy
· 6 X
50 on 1:15, as 2 rounds of:
50: 25 back
perfect, 25 easy, choice
50: 25
breast perfect, 25 easy, choice
50: 25 free,
perfect, 25 easy, choice
· Swim
down: 100 easy
3200
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