22 OCAK 2017 – PAZAR

Set Category

Set Description

Set Intervals

Warm Up

1 x 400 Serbest Yuzme
1 x 400 Karısık Drill

8 x 50 Karısık  Drill@ 01:00  25 Drill /25  Yuzme
1 x 200 Kelebek Ayak Tahtasiz @ 03:45
8 x 50  Karısık  Drill@ 01:00  25 Drill /25  Yuzme

1 x 200  Kelebek Ayak Tahtasiz @ 03:45

8 x 50  Karısık  Drill@ 01:00  25 Drill /25  Yuzme

2400 m

Pre Workout

6 x 100 Serbest Pull PullBouy + Pedal @ 01:30

600 m / 3000 m 

Main Set

2  SET

1 x 25 Brans Yuzme @ :45
1 x 25 Serbest Yuzme @ :45
1 x 50 Brans Yuzme @ 01:00
1 x 50 Serbest Yuzme @ 01:00
4 x 100 Karışık  Yuzme ix @ 01:50
1 x 400 Serbest Yuzme @ 07:00

1900 m / 4900 m

Post Workout

4 x 100 Sirt @ 02:00
8 x 50 Sirt Yuzme Pullbuoy+Pedal @ 01:00

800 / 5700 m

Warm Down

100 Easy

100 m / 5800 m

TOPLAM

5800  m.