The Swimming Hub

600 m

×2×3 100m Amplitude Crawl

×1 1 bras devant

×1 1 bras passif

×1 1 bras actif

Par tour

1er Crawl + Palmes

2e Crawl

200 m (× 2 = 400 m)

×4 50m Crawl @1:00

×1 (A400/AMPLITUDE /25m)

×1 (A200/AMPLITUDE /25m)

×1 (A100/AMPLITUDE /25m)

×1 Amplitude

2200 m

×8 50m Amplitude Bras crawl + Élastique + PullBoy 1-4T / 1-6T @1:15

×6×2 100m Crawl @1:50

×1 Amplitude

×1 A1500

×6×2 50m Battement + Palmes + Planche @0:50

×1 Amplitude

×1 A1500

400 m

×8 50m (15 MAX - 35 SOUPLE) DP @1:15

×4 Battement

×4 Crawl

AEC 2 FARTLEK CRAWL