21 JAN 2015 – WED – STROKE TRAINING

Set Category

Set Description

Set Intervals

Warm-up

200

200

Serbest

Branş    [400  mt]

Pre –Set

12 X 50 @1:00

Tekler serbest - ciftler branş   [1000  mt]

Main Set 1

4 X 300 @ 4:30

6 X 150 @ 2:45

Serbest  El paleti + Pull Bouy  

Branş   [3100  mt]

Kick Set

8 X 50

Branş Ayak 10 sn ara  [3500  mt]

Main Set 2

2 X 50 @1:00

2 X 50 @1:00

4 X 50 @1:00

8 X 50

25 Branş Sprint + 25 Serbest  normal tempo

25  Serbest normal tempo + 25  Branş Sprint

25 Branş Su altı + 25 Serbest  normal tempo

Branş Hızlı [4300  mt]

Warm-Down

100

Yumusak

4,400–MT