Liste des séances

 

Distance totale : 4300 mètres

Echauffement

Warm-up - Session 1  - Something Classically simple - 1000 m

Aim :  A simple set to get you started in a good note

400 m Easy f/s focus on smooth exhalation and bilatera breathing + 30 sec

400 m Fins kick
200 m kick

Corps de séance

CSS 3 - Something A Little Different - 2000 m Aim: The Goldilocks set - can you hold back to CSS pace on the 100 m ready for the 300 m?   2 x   3 x 100 m 2 x 200 m 1 x 300 m        All at CSS pace 1'50/100m en moyenne    Tech. Set: 2 x 500 m + 30sec 25 m fins kick + 25 m f/s       50 m palmes ondulation pap sous l'eau + 50 m f/s       75 m palmes ondulation pap en surface + 75 m f/s       100m palmes ondulation pap et bras alterné + 100 m f/s     25 m pull buoy + 25 m kick       50 m pull buoy + 50 m kick       75 m pull buoy + 75 m kick breaststroke       100m pull buoy + 100 m kick

Récupération

Cool down - Session 6 - Something Smooth - 300 m

 

100 m dos

100 m brasse

100 m crawl