Zwemschema Vrijdag

De Boks                                                       extensieve interval training         baan 3 en 4                                     vrijdag 20-06-2025
 
Inzwemmen:  
600m 
200m                                    BC 1op3 let op de insteek van je hand                                                                         70%-10sec rust 
200m                                    4x50m BC li arm heen-re arm terug                                                                                    70%-10sec rust
200m                                     100m BC benen-100m RG benen                                                                                              70%-10 sec rust 
 
Kern 1 
2000m
 
5x                   400m:            100m BC 1op4 hele slag                                                                                                            70%-15 sec rust
                                               100m RG armen armen mooi langs je oren bewegen
                                               100m BC benen 
                                               100m Bc 1op5 hele slag
Uitzwemmen: 
 
200m eig slag 
 
 
 
 
 
 
totaal: 2800  meter.                     In-uit: 800 meter.      kern1:  2000meter