Lane 8
Mardi, 29-04-14
·
400 swim, choice
·
6 X 50 pull (or swim) on 55 seconds
Each 50: 25 DPS / 25 DPS faster
·
200 alt.: 25 free / 25 back
each 25: ½ band, ½ normal
·
8 X 25 kick choice on 35 sec.: ½ fast, ½
easy
·
Sprint
set (golf style) - 2 rounds of:
6 X
25 golf on 50 seconds
1 X
50 easy + 1 minute rest
9 X
25 on 50 sec. as 3 X :
25 golf / 25 all out / 25 easy
1 X
75 easy
·
Swim down set: 4 X 50 with 10 sec. rest
Alt.: 50 kick choice / 50 swim, no
free
2300
Lane 7
Mardi, 29-04-14
·
400 swim, choice
·
6 X 50 pull (or swim) on 55 seconds
Each 50: 25 DPS / 25 DPS faster
·
200 alt.: 25 free / 25 back
each 25: ½ band, ½ normal
·
8 X 25 kick choice on 35 sec.: ½ fast, ½
easy
·
Distance
set: 15 X 100 as:
5 X
100 on 1:35
4 X
100 on 1:30
3 X
100 on 1:25
2 X
100 on 1:20
1 X
100 on 1:15
·
Swim down set: 4 X 50 with 10 sec. rest
Alt.: 50 kick choice / 50 swim, no
free
2800
Lane 6
Mardi, 29-04-14
·
300 swim, choice
·
6 X 50 pull (or swim) on 1:00
Each 50: 25 DPS / 25 DPS faster
·
200 alt.: 25 free / 25 back
each 25: ½ band, ½ normal
·
8 X 25 kick choice on 35 sec.: ½ fast, ½
easy
·
Sprint
set (golf style) - 2 rounds of:
6 X
25 golf on 50 seconds
1 X
50 easy + 1 minute rest
9 X
25 on 50 sec. as 3 X :
25 golf / 25 all out / 25 easy
1 X
75 easy
·
Swim down set: 4 X 50 with 10 sec. rest
Alt.: 50 kick choice / 50 swim, no
free
2200
Lane 5
Mardi, 29-04-14
·
300 swim, choice
·
6 X 50 pull (or swim) on 1:00
Each 50: 25 DPS / 25 DPS faster
·
200 alt.: 25 free / 25 back
each 25: ½ band, ½ normal
·
8 X 25 kick choice on 35 sec.: ½ fast, ½
easy
·
Distance
set: 15 X 100 as:
5 X
100 on 1:50
4 X
100 on 1:45
3 X
100 on 1:40
2 X
100 on 1:35
1 X
100 on 1:30
·
Swim down: 100 easy
2600