Notes
50 Fr: 44''-49''
50 Fr-Ar: 49''
50 Br: 56''
50 Ba-Ar: 1'02''
100 Fr: 1'49-48
100 Fr-Ar: 1'45
100 Ba: 2'15
200 Fr: 3'47
400 Fr: 8'05
400 warm-up
4x100 [1'30''rec]
1. Fr 3. Ba
2. Fr-Ar 4. Fr
8*50 [50’’rec]
1. Fr 5. Fr
2. Fr-Ar 6. Fr-Ar
3. Br 7. Br
4. Ba-Ar 8. Ba-Ar
100rec
500 tec
1. 2x (25m Ar-Vor / 25m Ar-Hin)
2. 50m poche bracciate
3. 4x25m gambe
4. 2x (25m Ar-sx / 25m Ar-dx)
5. 50m poche bracciate
6. 4x25m gambe (solo metà sprint)
100rec
400 Fr [3'00rec]
200 Fr
200 swim out