אימון שחייה מחר בבוקר ב 06:30 בקאנטרי בהרצליה

0 views
Skip to first unread message

Itay farber

unread,
Sep 3, 2013, 10:54:56 AM9/3/13
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
 
אימון שחייה מחר בבוקר ב 06:30 בקאנטרי בהרצליה:

Warm up

·       600 300 free/300 non-free

 

600/600m 10Minutes/10Minutes

              

Drill

4x150 IM technique :

1. 50 butterfly, 50 back, 50 free with fins 2:45

2. 50 free, 50 butterfly, 50 back with fins 2:45

3. 50 back, 50 breaststroke, 50 free 3:00

4. 50 breaststroke, 50 free, 50 back 3:00

 

 600/1200m 12Minutes/22Minutes

 

Main Set

600 every 3rd 25 IM (50 free 25 butf, 50 free 25 back, 50 free, 25 breast, 75 free, …) 30 sec rest

500 every 3rd length back 45 sec rest

400 every 3rd length breaststroke 1:00 rest

equip if you need it :

300 free on 1:23-1:38 per 100 1:15 rest

200 free on 1:18-1:33 per 100 1:30 rest

100 free on 1:13-1:28


2100/3300m 40Minutes/1:02HH:MM

 

Cool Down

·       500 easy

 

500/3800m 12Minutes/1:14HH:MM

Reply all
Reply to author
Forward
0 new messages