Lane 3 & 4
Jeudi,
12-01-17
· 300
swim, choice
· 8 X
50 free on 1:10, alt.:
50:
25 drag fingers / 25 normal
50:
25 ½ left, ½ right fist / 25 normal
· 300
kick, with fins – every 3rd 25: fast!
· 12
X 25 free, contrast drills, in groups of 3
Rest: 10 seconds
between 25’s
· 8 X
50 free on 1:20 – work every turn!
· 3 X
100 IM with fins, with 5 seconds rest
Focus: long
& relaxed strokes
· 8 X
25 free on 45”, fast, with your bucket J
· Swim
down: 100 easy
2300
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