אימון שחייה מחר בבוקר בקאנטרי בהרצליה
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Itay farber
Jun 4, 2013, 2:30:55 PM6/4/13
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,
מחר ב 06:30 בבוקר יש אימון שחייה בקאנטרי בהרצליה.
נא להודיע מי שמגיע
Warm up
· 600 300 free/300 non-free
600/600m 10Minutes/10Minutes
Drill
4 x 150:
Odds: 75 fingertip drag/75 free
Evens: 75 IM/75 free build
600/1200m 12Minutes/22Minutes
Main Set
· Fins: Kicking is build by 50s, RI:10 per 50
1 x 50 kick, 1 x 50: swim
1 x 100 kick, 1 x 50: swim
1 x 150 kick, 1 x 50: swim
1 x 200 kick, 1 x 50: swim
Paddles + Buoy:
200 free, 50 fast kick
150 free, 50 fast kick
100 free, 50 fast kick
50 free, 50 fast kick
1400/2600m 30Minutes/52Minutes
Cool Down
· 500 easy
500/3100m 10Minutes/1:02HH:MM
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