1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec ) 1. Incalzire : 12 ,,stroke,, ( 4 seturi )2. 2 bazine rapide ( 6 seturi 30 sec rest)3. 12 stroke ( 4 seturi : 20 sec rest ) fingertip drak stroke * degetele deasupra niv apei4. Pluta 25 de kick cicles ( 4 seturi rest 30 sec ) 5. 12 stroke fara a misca picioarele eventual cu o pluta intre picioare ( 6 seturi rest 20 sec )