Lane 2
Samedi,
07-01-17
· 400
choice, dive’n glide J
· 12
X 50 on 1:15, with fins, alternating:
50
kick BBQ
50
pull free
· 200
as 4 X (25 breast dps / 25 choice)
· 12
X 50 on 1:15, alternating:
50 IM fast
50 free,
smooth
· 200
with fins as 4 X (25 back / 25 free)
· 1 X
800 free, for time
1:45 per 100
= 14 minutes
1:50 per 100
= 14:40
1:55 per 100
= 15:20
2:00 per 100
= 16:00
2:05 per 100
= 16:40
2:10 per 100
= 17:20
2:15 per 100
= 18:00
· Swim
down: 200 easy 3000
Lane 1
Samedi,
07-01-17
· 400
choice, dive’n glide J
· 10
X 50 on 1:20, with fins, alternating:
50
kick BBQ
50
pull free
· 200
as 4 X (25 breast dps / 25 choice)
· 10
X 50 on 1:30, alternating:
50 IM fast
50 free,
smooth
· 100
with fins as 50 back / 50 free
· 1 X
800 free, for time
1:45 per 100
= 14 minutes
1:50 per 100
= 14:40
1:55 per 100
= 15:20
2:00 per 100
= 16:00
2:05 per 100
= 16:40
2:10 per 100
= 17:20
2:15 per 100
= 18:00
· Swim
down: 200 easy 2700
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