אימון שחייה מחר בבוקר בקאנטרי בהרצליה
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Itay farber
Apr 2, 2013, 11:32:11 AM4/2/13
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
הי,
מחר 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 300: IM Drill
1 x 200: 25 non-free/25 free
1 x 100: IM
600/1200m 12Minutes/22Minutes
Main Set
· 30 rest bet each 400, focus on really good streamlines
1 x 400: 50 fly/75 back/100 breast/175 free
1 x 400: 100 fly/50 back/75 breast/175 free
1 x 400: 75 breast/100 back/50 breast/175 free
1 x 400: IM
4 x 100: paddles only w/ overkick 1:50 – 2:00
4 x 50: buoy only - feet together 1:45-1:55
2200/3400m 48Minutes/1:10HH:MM
Last set / Cool Down
· 400 easy
400/3800m 8Minutes/1:18HH:MM
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