Lane 4
Jeudi,
21-11-13
· 400
swim, choice
· 8
X 25 free on 35 sec. desc. count to 4 and hold
· 6
X 25 no free on 40 sec. same as above
· 3
rounds of: 20 sec. sculling / 40 sec.
vert. kick
+ 50 as 25 easy / 25 fast
· 3
X 125 fast on 2:30
75
easy on 2:00
4 X 100 fast on
2:00
50
easy on 2:00
5 X 75 fast on
1:40
· Swim
down: 125 easy
2500
Lane 3
Jeudi,
21-11-13
· 400
swim, choice
· 6
X 25 free on 40 sec. desc. count to 3 and hold
· 6
X 25 no free on 45 sec. same as above
· 3
rounds of: 20 sec. sculling / 40 sec.
vert. kick
+ 50 as 25 easy / 25 fast
· 3
X 125 fast on 2:30
75
easy on 2:00
4 X 100 fast on
2:00
50
easy on 2:00
5 X 75 fast on
1:40
· Swim
down: 125 easy
2400
Lane 2
Jeudi,
21-11-13
· 300
swim, choice
· 6
X 25 free on 40 sec. desc. count to 3 and hold
· 6
X 25 no free on 45 sec. same as above
· 3
rounds of: 20 sec. sculling / 40 sec.
vert. kick
+ 50 as 25 easy / 25 fast
· 3
X 125 fast on 2:50
25
easy on 1:30
4 X 100 fast on
2:15
50
easy on 2:00
4 X 75 fast on
1:50
· Swim
down: 100 easy
2200
Lane 1
Jeudi,
21-11-13
· 300
swim, choice
· 6
X 25 free on 40 sec. desc. count to 3 and hold
· 6
X 25 no free on 45 sec. same as above
· 3
rounds of: 20 sec. sculling / 40 sec.
vert. kick
+ 50 as 25 easy / 25 fast
· 3
X 125 fast on 3:00
25
easy on 1:30
3 X 100 fast on
2:30
50
easy on 2:00
4 X 75 fast on
2:00
· Swim
down: 100 easy
2100