שחייה מחר בבוקר בקאנטרי בהרצליה

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Itay farber

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Oct 22, 2013, 12:45:33 PM10/22/13

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

מחר ב 06:30 בבוקר יש אימון (ארוך) בבריכה בקאנטרי בהרצליה

מי בא?

Warm up

· 600 300 free/300 non-free

600/600m 10Minutes/10Minutes

Drill

6x100 50 drill/50 swim technique :

1-2 free, 3 back

4-5 free, 6 breaststroke

600/1200m 12Minutes/22Minutes

Main Set

3 X

300 5:00-5:30

2x200 3:10-3:30

150 back, breast, free by 25s 15sec rest EZ

2x100 1:30-1:40

50 25 no breath, 25 on cruise

1^st set paddles + buoy, 2^nd fins, 3^rd no equipment. 1 min rest between each set

3300/4500m 1Hr/1:22HH:MM

Cool Down

· 500 easy

600/5100m 15Minutes/1:37HH:MM

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