14 OCAK 2015 – ÇARŞAMBA – BRANŞ ANTRENMANI

Set Category

Set Description

Set Intervals

Warm-up

400

4 X 100

Serbest

Branş Drill  [800 mt]

Pre –Set

12 X 50 @:50

Branş ayak paletli 25 kick underwater/25 swim  [1400 mt]

Main Set 1

5 X 200 BROKEN BRANŞ

@ 4:30

1 – 100 +100 10 SN ARA

2- 100 + 50 + 50 10 SN ARA

3- 50 + 100 + 50 10 SN ARA

4- 150 + 50 10 SN ARA

5- 200 BRANŞ TEMPO YÜZME [2400 mt]

Main Set 2

20 x 50 @1:00

Tekler: Serbest Teknik – Çiftler Max Hızlı Branş [3400 mt]

Kick Set

4 X 100 @2:00

Branş Ayak  [3800 mt]

Pull Set

8 X 50 @1:00

Baranş Kol El paletli [4200 mt]

Warm-Down

200

Yumusak

4,400–MT