אימון שחייה מחר בבוקר בקאנטרי בהרצליה

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Itay farber

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Mar 19, 2013, 8:07:23 AM3/19/13

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 בבוקר מתקיים אימון שחייה בקאנטרי בהרצליה ב 06:30

נא להודיע מי שמגיע

Warm up

· 300 free / 300 non free

600/600m 12Minutes/12Minutes

Drill

· 1 x 200: 50 quiet free/50 fast legs
1 x 200: 50 quiet free/50 fast arms
400/1000m 8Minutes/20Minutes

Main Set

· 5 x 100 free 1:40-1:50, 100 EZ

· 5 x 100 free 1:35-1:45 100 EZ (can add paddles+buoy preferably without)

· 5 x 100 breaststroke 2:30-2:40, 100 EZ

· [Optional: 5 x 100 kick with fins 1:45]

2300/3300m 45Minutes/1:05HH:MM

Last set / Cool Down

· 400 easy

400/3700m 8Minutes/1:13HH:MM

Ehud Erell

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Mar 19, 2013, 1:45:55 PM3/19/13

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

On 19 March 2013 14:07, Itay farber <itay....@gmail.com> wrote:

Warm up

·        300 free / 300 non free

600/600m 12Minutes/12Minutes





Drill

·        1 x 200: 50 quiet free/50 fast legs
1 x 200: 50 quiet free/50 fast arms
400/1000m 8Minutes/20Minutes

Main Set

·        5 x 100 free 1:40-1:50, 100 EZ

·        5 x 100 free 1:35-1:45 100 EZ (can add paddles+buoy preferably without)

·        5 x 100 breaststroke 2:30-2:40, 100 EZ

·        [Optional: 5 x 100 kick with fins 1:45]

2300/3300m 45Minutes/1:05HH:MM

Last set / Cool Down

·        400 easy

400/3700m 8Minutes/1:13HH:MM

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

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