21  JULY 2017 LCM

Sets

Details

@

Total

Warm Up

400 Free

300 Back

200 Breast

100 Fly Drill

8x50 25drill+25swim(IM: 2 each stroke)

@1:00

1400

Kick Set

4 x 100 IM Ayak Tahtali Aerobic Base
4 x 100 Serbest Ayak Tahtali Anaerobic Threshold  1-4 Gelismeli

@ 2:15

@ 2:00

800

Main Set

3 x 200 Serbest Yuzme Anaerobic Threshold  

3 x 100 IM Yuzme Descend Mix

4 x 50 Brans Yuzme Anaerobic Threshold

2 x 200 Serbest Yuzme Anaerobic Threshold 200 Pace +12

2 x 100 IM Yuzme Descend Mix

4 x 50 Brans Yuzme Anaerobic Threshold

1 x 200 Serbest Yuzme Anaerobic Threshold 200 Pace +10

1 x 100 IM Yuzme Descend Mix 

4 x 50 Brans Yuzme Anaerobic Threshold

@ 03:30

@ 01:50

@ 01:00

@ 03:15

@ 01:50

@ 01:00

@ 03:10

@ 01:50

@ 01:00

2100

Post Work-out

4 X 15o 

1 – 50 Fly – 50 Back – 50 Breast

2 – 50 Back – 50 Breast – 50 Free

3 -  25 Fly – 50 Back – 25 Breast – 50 Free

4 – 50 Fly – 25 Back – 50 Breast – 25 Free

@ 2:40

600

Warm Down

200 Serbest Yuzme Warmup/Recovery

200

TOTAL

5100