Samedi, 26-10-13

Lane 2

Samedi, 26-10-13

·            400 swim choice

·            6 X 50 IM on 1:10 – stroke counting

·            200 pull free, breathing every 3^rd or 4^th

·            8 X 50 alt.: back / free with 15 sec. rest

Each 50: build to a flip at 25, finish easy

·            100 kick, ½ fly – ½ choice

·            10 X “50” free and/or back on 1:30 – from

mid pool, with fast flip turns

·            50 easy breaststroke, head up

·            10 X 40” vertical kick / 20” threading water

·            Speed set: “first to the wall” - and back

·            Swim down: 150 easy

≈ 2800

Lane 1

Samedi, 26-10-13

·            400 swim choice

·            4 X 50 IM on 1:30 – stroke counting

·            200 pull free, breathing every 3^rd or 4^th

·            6 X 50 alt.: back / free with 15 sec. rest

Each 50: build to a flip at 25, finish easy

·            100 kick, ½ fly – ½ choice

·            8 X “50” free and/or back on 1:30 – from

mid pool with fast flip turns

·            50 easy breaststroke, head up

·            10 X 40” vertical kick / 20” threading water

·            Speed set: “first to the wall” - and back

·            Swim down: 150 easy

≈ 2500