אימון שחייה יום רביעי בבוקר בקאנטרי בהרצליה
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Itay farber
May 20, 2013, 12:07:14 PM5/20/13
to yossi....@gmail.com, <elad_shiran73@walla.com>, <esela@ecp.co.il>, <galmag12@googlemail.com>, <ilangroher@hotmail.com>, <Luc.Chetboun@gmail.com>, <oded@patiphon.com>, <ronenp@fts-soft.com>, <saritmitrani@walla.co.il>, <soniahizi@gmail.com>, <udierell@gmail.com>, <yairpalti@gmail.com>, <yazruel@gmail.com>, Adina Faur, bana...@gmail.com, david....@dialogic.com, herzelia...@googlegroups.com, Itay farber, Karen Gorstein, Ronen Berman, sharo...@hotmail.com, shiraf...@gmail.com, Tal Rozen, Yae Hezroni
יש ביום רביעי אימון שחייה ב 06:30 בבוקר בקאנטרי בהרצליה
נא להודיע מי שמגיע
Warm up
· 600 Swimmer's choice
600/600m 10Minutes/10Minutes
Drill
· 1 x 200: 50 non-free drill /50 free swim
· 2 x 50 IM, 2 x 50 kick fast
· 4 x 100: Odd Free C+5 Even IM C+20
800/1400m 16Minutes/26Minutes
Main Set
· 500 w/ fins at -5 per 100 pace + 300 no equip.
50 free + 50 kick recovery
400 w/ paddles & Buoy at -5 per 100 pace + 200 no equip.
50 free + 50 kick recovery
300 w/ fins at -5 per 100 pace + 100 no equip.
50 free + 50 kick recovery
200 swim -5 per 100 pace
50 free + 50 kick recovery
2400/3800m 45Minutes/1:11HH:MM
Cool Down
· 500 easy
500/4300m 10Minutes/1:21HH:MM
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