Aérobie
2800 m
mai 23, 2015
Description
Warm up 830-850 1000 m
200 swim choice, 100 kick, 200 IM drill, 100 kick, 200 pull free
4 x 50 descending
Sprints 850-9 300 m
2 x ( 6 x 25 @ 1:00)
1) swim - alt build, 12.5 sprint w turn
2) kick - alt build, 12.5 sprint
Drills 9-915 500 m
200 pull ez
4 x 75 IMO: 50 drill, 25 kick
Mini race pace: 50 m
Main 915-945 800 m
2 x
(4 x 50 free: set pace @ 80% min stroke count
200 free : build each 50 m
4 x 50 ABF: hold pace 10-15 s rest
200 ABF: build each 50 m)
Warm down 945-955 200 m