Entrainements

100 4N Educ
100 NC
100 Jbs 4N
100 NC
200 crawl (25 bras droit/25 bras gauche)
300 crawl (12.5 à bloc/12.5 souple)
400 allure Course
300 allure Course+
200 allure Course++
100 allure VMA
Palmes: 400 Jbs (50 vite (25ondul/25batt)/25 souple)
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200 au choix
300 crawl respi 3/4/5/6
800 allure L
400 allure M
200 allure S
100 VMA
100 recup
400 Pull+Plaquettes (50 soutenu/50 souple) R30″
400 plaquettes (50 soutenu/50 souple)R30″
400 Jbs (50 soutenu/50 souple)
200 Récup
=3500m
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300 crawl R20″
200 batt R20″
100 pull R20″
4X50 1 bras (25D/25G) R15″
200 souple/200 vite
4X50 doigts glisse à la surface
200 souple/200 vite
4×50 poing fermés (25 souple/25vite)
200 souple/200 vite
200 détente
=2600m
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100 au choix
10X75 3N
2X500 crawl Tuba (250 ratt/250NC)
4×100 crawl Pull (25 bras D/25 bras gauche/50NC)+100 Respi 3/5/7
3X100 (100 br/100crawl/100 dos)
Plaquettes:
400 crawl (50ratt/50nc)
100 dos récup
=3150m

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