Friday 27 October 2017

Saturday, Oct 27 Lanes 3, 4 Sprint

Saturday, Oct 28                      LANE 3

400                        choice

4x150                    50 kick/100 IM d/s @ 3:30
4x100                    IM s/d  @ 2:20

6x50       2x:          15m!/35 easy
@1:10                   25!/25 easy
                              35!/15 easy

100                        smooth choice @ 2:30

6x50       2x:          25!/25 easy
@1:20                   35!/15 easy
                              50!

100                        smooth choice @ 2:30

6x50       2x:          50 easy
@1:30                   50 DIVE fast

warm down



Saturday, Oct 28                      LANE 4

400                        choice

4x150                    50 kick/100 IM d/s @ 3:00
4x100                    IM s/d  @ 2:00
4x50                      25 kick/swim choice @ 1:05


6x50       2x:          15m!/35 easy
@1:10                   25!/25 easy
                              35!/15 easy

100                        smooth choice @ 2:30

6x50       2x:          25!/25 easy
@1:20                   35!/15 easy
                              50!

100                        smooth choice @ 2:30

6x50       2x:          50 easy
@1:30                   50 DIVE fast

warm down


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