אימון שחייה ב 06:30 מחר - קאנטרי הרצליה

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Itay farber

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Oct 1, 2013, 12:04:28 PM10/1/13

to royha...@gmail.com, 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

Warm up

· 600 300 free/300 non-free

600/600m 10Minutes/10Minutes

Drill

8x50 non-free/kick technique :

1. 50 breast

2. 50 kick

3. 50 back

4. 50 kick

400/1000m 12Minutes/22Minutes

Main Set

8x100 free choose your equipment 1:35-1:45

2 minutes rest

8x200 free 3:15-3:30 keep time! (equip if you need it)

2400/3400m 45Minutes/1:07HH:MM

Cool Down

· 500 easy

500/3900m 12Minutes/1:19HH:MM

Tal Rozen

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Oct 1, 2013, 3:46:15 PM10/1/13

to Itay farber, רוי הדר, Yossi Shalom, <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, Karen Gorstein, Ronen Berman, sharo...@hotmail.com, shiraf...@gmail.com, Yae Hezroni