02 OCAK 2017 – PAZARTESİ

Set Category

Set Description

Set Intervals

Warm-up

800 Mix Mix
100 Serbest/50 Yan ayak/25 Drill/25 IM yuzme

8 x 100 Mix Yuzme Aerobic Base
Tekler: Serbest @1'30" - Ciftler: IM @ 1'45"

8 x 100 Mix Ayak Tahtali Aerobic Base @ 02:00
Serbest/Kelebek by 25s 1-4 Gelismeli

2,400 m.

Pre Set

1 x 800 Serbest Pull Aerobic Base @ 13:00
Son 400 1-4 Gelismeli

3,200 m.

Main Set

1 x 200 IM Yuzme Anaerobic Threshold @ 03:15
(100 IM - 50 Kelebek - 50 Sirt)
4 x 50 Serbest Yuzme Anaerobic Threshold @ 00:50

1 x 200 IM Yuzme Anaerobic Threshold @ 03:15
(100 Kelebek - 50 Sirt - 50 Kurbaga)
4 x 50 Serbest Yuzme Anaerobic Threshold @ 00: 50

1 x 200 IM Yuzme Anaerobic Threshold @ 03:15
(100 Sirt - 50 Kurbaga - 50 Serbest )
4 x 50 Serbest Yuzme Anaerobic Threshold @ 00: 50

1 x 200 IM Yuzme Anaerobic Threshold @ 03:15
(100 Kurbaga - 50 Serbest - 50 Branş)
4 x 50 Serbest Yuzme Anaerobic Threshold @ 00: 50

4,800 m.

Post Workout  

1 x 400 Serbest Pull PullBouy + Pedal Aerobic Base @ 06:30
5 te bir nefes / son 25ler nefessiz

4 x 100 IM Pull Descend Aerobic Base @ 01:45
1-4 Gelismeli

5,600 m.

Warm-Down

200 Easy

5,800 m.

TOTAL

5,800 M.