Lanes 3 & 4 & 5
Dimanche,
14-05-17
· 400
swim, choice
· 12
X 50 on 1:20, alternating:
50 back: 15m
pull rope every stroke, 15m
pull rope
every 2nd stroke, 20m normal
50: 10m free
head up, 10m breast head up,
10m breast
normal, 10m free easy, 10m fly
· 400
with fins, each 50:
30m swim, moderate / 20m kick, fast!
· 12
X 50 choice on 1:40 as 4 rounds of:
50: 10m scull sprint, 20m swim fast, 20 easy
50: 20m swim fast, 10 kick sprint, 20 easy
50: 20m swim sprint, 30m easy
· 100
easy, choice
· 12
X 50 choice on 1:20 as 3 rounds of:
50: smooth,
count strokes & time it
50: hold
time, drop 2-4 strokes
50: drop 2-4
seconds, aware of count
50: all easy 2700
No comments:
Post a Comment