29 OCAK 2017 PAZAR 

Set Category

Set Description

Set Intervals

Isınma

1 x 400 Serbest Yuzme Warmup/Recovery @ 07:00 75 Serbest/25 Sirt

1 x 400 IM Yuzme / Drill@ 07:00 

1 x 400 Serbest Pull PullBouy + Pedal @ 06:2075 Serbest/25 Sirt 1-4 gelismeli

1 x 400 IM Mix Aerobic Base @ 7:00

25 Ayak/50 Drill/25 Yuzme

1,600 m

Pre Set

4 set

4 X 50 Karısık sıra ile @1:00

800 m / 2,400 m

Ana Set

4 x 200 Serbest Yuzme @ 02:45

3 x 150 Serbest Yuzme @ 02:15

2 x 100 Serbest Yuzme @ 01:30

1 x 50 Serbest Yuzme @ 01:00

1 x 200 IM Yuzme  @ 03:00

2 x 150 IM Yuzme @ 02:15

3 x 100 IM Yuzme @ 01:40

4 x 50 IM Yuzme  @ 01:00

2500 m / 4,900 m

Post Workout

6 x 150 Brans Mix  @ 02:45
Ayak / Drill / Yuzme

900 m / 5,800 m

Warm-Down

200 Yumusak

6000 m

Toplam  6,000  m.