Lane 2
Samedi,
14-01-17
· 400
swim, choice, dive’n glide J
· 12
X 50 on 1:10, with fins as 3 rounds of:
50
swim, IM
50
free, 3-6-3 drill
50
back kick
50
free, build (slow to fast)
· 100
easy, 3 cycles breast / 3 cycles choice
· 12
X alternating: (“step up – step back” set)
100 free,
fast on 2:00
50 choice,
moderate on 1:20
· Swim
down: 4 X 50 with 15 seconds rest
Each 50: 25 perfect, 25 easy
3100
Lane 1
Samedi,
14-01-17
· 400
swim, choice, dive’n glide J
· 12
X 50 on 1:20, with fins as 3 rounds of:
50
swim, IM
50
free, 3-6-3 drill
50
back kick
50
free, build (slow to fast)
· 100
easy, 3 cycles breast / 3 cycles choice
· 10
X alternating: (“step up – step back” set)
100 free,
fast on 2:15
50 choice,
moderate on 1:30
· Swim
down: 4 X 50 with 15seconds rest
Each 50: 25 perfect, 25 easy
2800
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