אימון שחייה ביום רביעי בבוקר - קאנטרי הרצליה
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Itay farber
Mar 4, 2013, 3:45:50 AM3/4/13
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,
ביום רביעי ב 06:30 מתקיים אימון שחייה בקאנטרי בהרצליה.
נא להודיע מי שמגיע.
Warm up
· 4 x 150
100 free/ 50 drill or kick choice
600/600m 10Minutes/10Minutes
Drill
· 3 x 100
1: swam as 25 kick left side only/25 breath right side only/25 kick right side only/25 breath left side only
2: 50 gallop drill/50 free swim
3: 75 breathing 2 to the left side followed by 2 to the right side/25 bilateral
300/900m 10Minutes/20Minutes
Main Set
· 1 x 300 free with paddles & buoy 04:15 rest to 05:00
· 2 x 300 free with fins on 04:15 rest to 04:50
· 1 x 300 backstroke with fins < 04:30 rest to 05:10
· 1 x 300 free no equip. breath every 5th stroke
1500/2400m 30Minutes/50Minutes
Last set / Cool Down
· 400 easy
400/2800m 8Minutes/58
Ehud Erell
Mar 4, 2013, 1:48:31 PM3/4/13
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>, <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
מגיע
Udi Erell
M:+972 544 324 546
Skype: udierell1
M:+972 544 324 546
Skype: udierell1
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