אימון שחייה מחר בקאנטרי בהרצליה

Itay farber

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Apr 9, 2013, 9:11:43 AM4/9/13

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 0630 בקאנטרי בהרצליה

נא להודיע מי שמגיע

Warm up

1. Swimmer's choice
600

Drill Set

1. 200 free swim/drill, by 50's

2. 100 kick, 200 pull,

3. 100 kick, 200 IM drill/swim by 25's
800/1400

Main Set

1. 5 x 400 :

1= freestyle at steady pace buoy + paddles
2= fast 25fly/25bk, middle 300=steady free, fast 25br/25fr
3= fast 25fly/50bk/25br, middle 200=steady free, fast 50br/50fr
4= fast 25 fly/75bk/50br, middle 100=steady free, fast 75br/75f
5= fast kick with fins IM (remove fins for breaststroke)
2000/3400

Cool Down

1. 400 EZ
400/3800

Yair Palti

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Apr 9, 2013, 9:41:59 AM4/9/13

to Itay farber, 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>, <yazruel@gmail.com>, Adina Faur, bana...@gmail.com, david....@dialogic.com, herzelia...@googlegroups.com, Karen Gorstein, Ronen Berman, sharo...@hotmail.com, shiraf...@gmail.com, Tal Rozen, Yae Hezroni

אני מגיע

Ehud Erell

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Apr 9, 2013, 1:09:06 PM4/9/13

to Itay farber, 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>, <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, Tal Rozen, Yae Hezroni

On 9 April 2013 16:11, Itay farber <itay....@gmail.com> wrote:

Warm up

1. Swimmer's choice
600

Drill Set

1. 200 free swim/drill, by 50's

2. 100 kick, 200 pull,

3. 100 kick, 200 IM drill/swim by 25's
800/1400

Main Set

1. 5 x 400 :

1= freestyle at steady pace buoy + paddles
2= fast 25fly/25bk, middle 300=steady free, fast 25br/25fr
3= fast 25fly/50bk/25br, middle 200=steady free, fast 50br/50fr
4= fast 25 fly/75bk/50br, middle 100=steady free, fast 75br/75f
5= fast kick with fins IM (remove fins for breaststroke)
2000/3400

Cool Down

1. 400 EZ
400/3800

מגיע

Udi Erell
M:+972 544 324 546
Skype: udierell1

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