MONDAY THE 22th Today we begin with a swimming

24 février 2010

MONDAY THE 22th

Today we begin with a swimming training with Mikael at swimming pool… at 5am.

It’s not very dificullt but skill.

4x50 7temps bras tendus

3x100 5temps râteau

2x200 3temps bien nagé

4x200 ampli pull boy

16x50 : 4x50 jambe 8x50 educ/nage complète 4x50 jambe

8x50 : 4x50 progressif ; 4x50 25sprint

25 sprint départ plongé ; 75 récup’

35 sprint départ plongé ; 65 récup

50 sprint départ plongé ; 150 récup’

4x50 sprint ½ plongé

After we have PPG training with Stephen SHORT it was difficult but short think sylvain.

We are tired it’s dificult to wake up ver y early so we have rest between the different training.

During the afternoon we have an board session with Stephen SHORT and… two board… But we break another one, just one board for three… and early for nine. Surf session for Manu and Sylvain with Luke

The sun burn are disapearing but Tristan have been the most hurt .

During the evening we go with Luke and Julie at thai restaurant , it was very good and kindly. Luke cried of emotion… or because the food was very spicely…

Tuesday the 23th

Wake up at half past four AM. Swim session at the swimming pool with the squad for Remy, Tristan and Manue, i twas very hard :

8x100 3 crawl ; 1 4ng ; 2crawl ; 2 4ng

4x150 : 50 jambes ; 50 éduc ; 50 nage complète

8x50 : 2x 50 meilleur temps + 9s ; 2xmeilleur temps + 7s ; 2xmeilleur temps + 5s ; 2xmeilleur temps + 3s

100 souple

4x50 : ½ maximum

200 souple

20x100 : 4x100 50 allure 200 50 récup’ ; 4x100 50 a fond 50 récup’ ; 4x100 50 allure 200 50 récup’ ; 4x100 50 a fond 50 récup’ ; 4x100 50 allure 200 50 récup’

4x50 jambes

200 dos

200 jambes.

Run Session with Stephen SHORT for Sylvain :

Warm up , 5 x 90m at 70% , 5 x 90m at 80% , 5 x 90m at 100% , Run recovery , 500 m at 90%, Run recovery !

And during this time Richard (he have a pain at his ankle) clean the dorms !

Richard, Rémy, Sylvain and manue go surfing with the Pops’ longboard.

During the afternoon we have a run and swim session, the transitions coached by Manue.

We ate everybody and we went to sleep.

WEDNESDAY THE 24th

At five o’clock, Manue, Charlotte et Rémy have a swimming training at swimming pool with the squad.

10x100 nl départ 1’40’’