Lane 2
Dimanche,
13-12-15
· 400
swim, choice
· 12
X 50, one stroke (second stroke, no free)
On coach’s
interval
3 X 50
kicking drill - 3 X 50 arm drill
3 X 50:
build 30 m, 20 easy
3 X 50:
sprint 20, 30 easy
· 300,
mod. speed, 50 2nd stroke / 50 choice
· 8 X
20 all out, with turn (to a 100?)
on 3:00 – 4
X of 2nd stroke, 4 X choice
· Fin
set: 50 easy
3 X 200 IM with 45 seconds rest as:
1st 200: fly & breast fast,
back & free easy
2nd 200: fly & breast easy,
back & free fast
2nd 200: all fast
50 easy
· Swim
down: 100 easy, no fins
~ 2600