3400m
|
2300m
|
|
Warm-up
Choice Free drills 1-arm, catch-up, kick (no board), fists, hesitate before recovery |
250
250 |
150
150 |
Freestyle
Swim Kick Pull very easy |
8x125 on 1:30 400 100 |
8x75 on 1:30 200 100 |
IM
Swim Fly Fly,Bk..Bk,Br..Br,Fr..Fr,Fly Back Fly,Bk..Bk,Br..Br,Fr..Fr,Fly Breast Fly,Bk..Bk,Br..Br,Fr..Fr,Fly Free Fly,Bk..Bk,Br..Br,Fr..Fr,Fly |
100 4x50 100 4x50 100 4x50 100 4x50 |
100 4x50 100 4x50 100 4x50 100 4x50 |
Swim-down
Choice |
100 |
100 |
Sunday, 15 September 2013
Swim Sets of The Week
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