אימון שחייה מחר ccuer בקאנטרי בהרצליה
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Itay farber
May 7, 2013, 10:54:53 AM5/7/13
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 בקאנטרי בהרצליה 06:30 בבוקר
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Warm up
· 600 Swimmer's choice
600/600m 10Minutes/10Minutes
Drill
· 1 x 200: 25 non-free/25 free Drill
1 x 100: IM
300/900m 6Minutes/16Minutes
Main Set
The correct base interval will allow you to do 6 to 10 X 100 freestyle on that interval at 80% of maximum heart rate with a couple of seconds rest per 100.
· 10X100 – check your Base Interval time
· 2x200 pull, steady pace, altr breathe; 10 sec
400 swim, steady pace, alternate breathe
4x100 pull with paddles, descend 1-4 @ 10 seconds rest btwn each one
400 swim, build by 100's
· 4x{25 fast + 25 EZ} with fins 30sec rest
2800/3700m 50Minutes/1:06HH:MM
Cool Down
· 500 easy
500/4200m 10Minutes/1:16HH:MM
Ronen Berman
May 7, 2013, 2:17:28 PM5/7/13
to Itay farber, 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
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