The Swimming Hub

1000 m

×8 50m Amplitude Ondulation + Palmes 25 apnée 25 costal @1:30

×8 50m Amplitude Ondulation + Palmes 25 apnée 25 dorsal @1:30

×4 50m (15 MAX - 35 AMPLITUDE) (15 ONDULATION - 35 CRAWL) + Palmes 15 m coulée max - 35 souple @1:30

800 m

×8 100m Amplitude Papillon + Palmes + Tuba @2:00

×2 RSL (tête fixe/double ondulation)

×2 (1/1/1) ALIGNEMENT moins de CB

×2 1bras (alignement horyzontale + double ondulation

×2 (1/1/1) ALIGNEMENT moins de CB

500 m

×4 50m (15 MAX - 35 AMPLITUDE) (15 PAPILLON - 35 CRAWL) 6cycles DA 90% reste souple (PAS DE RESPI) @1:15

50m (A400/AMPLITUDE /25m) (PAPILLON/CRAWL /25m) @1:00

50m (A200/AMPLITUDE /25m) (PAPILLON/CRAWL /25m) @1:00

50m (A100/AMPLITUDE /25m) (PAPILLON/CRAWL /25m) @1:00

50m Amplitude Crawl @1:00

×2 50m (15 MAX - 35 AMPLITUDE) (15 PAPILLON - 35 CRAWL) 15m 90% reste souple (PAS DE RESPI) @1:30

TECHNIQUE PAP (5ondulations par coulée)