Zwemtraining

De Boks                                                       extensieve interval training         baan 1                                               vrijdag 20-06-2025
 
Inzwemmen:  
300m 
100m                                    BC 1op3 let op de insteek van je hand                                                                         70%-10sec rust 
100m                                    2x50m BC li arm heen-re arm terug                                                                                    70%-10sec rust
100m                                     100m BC benen-100m RG benen                                                                                              70%-10 sec rust 
 
Kern 1 
1200m
 
4x                   300m:            4x25m BC hele slag                                                                                                                     70%-15 sec rust
                                               100m schoolslag
                                               100m schoolslag benen   
                                                
Uitzwemmen: 
100m
100m eig slag 
 
 
 
 
 
 
totaal: 1600  meter.                     In-uit: 400 meter.      kern1:  1200meter