אימון שחייה מחר בקאנטרי בהרצליה ב 06:30

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Itay farber

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Jul 16, 2013, 2:26:05 PM7/16/13

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

יש אימון שחייה מחר ב 06:30

נא להודיע מי שמגיע

Warm up

· 600 Swimmers' Choice

600/600m 10Minutes/10Minutes

Drill

4x150 50 kick, 50 catchup, 50 DPS

600/1200m 12Minutes/22Minutes

Main Set

· 600 9:30-10:30
build each 300 by 100 (100 easy, 100 moderate+, 100 uptempo; repeat)

Buoy+Paddles

· 5x100, odds 1:30-1:40, evens 1:40-1:50
500 7:00-7:50, odd 100's uptempo
OR odd 100's nonfree

Fins

· 2x200 descend 1,2 3:15-3:35
400 neg. split 6:30-7:10

2400/3600m 45Minutes/1:07HH:MM

Cool Down

· 500 easy

500/4100m 10Minutes/1:17HH:MM

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