Echauffement :
200m crawl pull, 100m 4 nages, 200m crawl pull
2*(100m crawl progressif, 100m 4 nages éduc)
Séance :
100m chrono soutenu + 100m souple
300m chrono + 100m souple + 100m pull crawl
500m chrono + 100m souple + 100m pull crawl
800m chrono + 100m souple + 100m pull crawl
2*(100m crawl pull + 100m dos à 2 bras)
TOTAL = 3000 m