20 OCAK 2015 – SALI – ORTA MESAFE SERBEST ANTRENMANI

Set Category

Set Description

Set Intervals

Warm-up

400

200

200

200

Freestyle

Freestyle with pull&paddle

Freestyle Drill

Freestyle Kick  [1000 mt]

Main Set 1

4 X 400 All Freestyle Broken

1 - 75 ez/25 fast/50 ez/50 fast/100 ez/100 fast +10

2- 100 ez/100 fast/50 ez/50 fast/75 ez/25 fast +10

3- 8 X 50 @00:50

4- 150 fast/ 50ez/ +10 150 fast/ 50 ez +10 [2600 mt]

Pull Set

4 x 100 @1:50 Technique

Free with Paddle & pull buoy [3000 mt]

Kick Set

8 X 50 @1:00

Free Kick [3400  mt]

Main Set 2

8 X 75 @2:30

Free %85 Tempo [4000  mt]

Warm-Down

200

Warm Down

4,200 –MT