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عمومی::
آستانه بی هوازی
Overdistance free 3 to 6 X 1,000/1,500 Include drills 8 x swim ins Kick fly Anaerobic threshold 100s short rest set 2,000 to 3,000 fly set Kick back Time trial
Overdistance pull/drag 6 to 12 X 500 Include drills 8 x swim ins Kick fly Anaerobic threshold 50s short rest set 2,000 to 3,000 m fly set Kick back
Band fast stroke rate 50s Friday Aerobic A2 Overdistance free Drag suit set IC-breast set Sprint 400 total Kick 2,000 free Anaerobic threshold Descend to threshold Slow-fast swim Time trial/club Saturday Aerobic A1
Example 10 200 (4) Kick free, IM, breast Tuesday Aerobic A1 Anaerobic threshold Sprint 400 total 300s short rest Overdistance pull/drag 2,000 to 4,000 m 2 to 4 X 1500 8 x swim ins Kick 2,000 free/fly Kick back
Slow-fast swim Kick free Time trial Thursday Aerobic A1 Anaerobic threshold Sprint 400 total 100 to 150s short rest Overdistance pull/drag 4 to 8 X 800 2,000 to 4,000 m Kick 2,000 free/back 8 x swim ins Kick fly
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