Workout: dimanche, 27-10-13

Lane 2

Dimanche, 27-10-13

·            400 swim, choice

·            3 X 200 with 45 seconds rest, each 200:

every 50 is 25 back / 25 free

200 as:   50: 4 st. band – 4 st. normal kick

              50: 4 st. fists – 4 st. normal hands

              100 build: 50 count – 50 fast

      

·            12 X 50 on 1:20 as 3 rounds of:

3 X 50 back, descending 1 to 3

1 X 50 choice, easy

·            50 easy

·            12 X 50 on 2:00, walk back – each 50:

25 sprint “all out” with dive – 25 easy?

first 8: free, last 4: choice

·            With fins: 400 free, 5 strokes / 5 sec. kick

·            Swim down: 100 easy

2800

Lane 1

Dimanche, 27-10-13

·            400 swim, choice

·            3 X 200 with 45 seconds rest, each 200:

every 50 is 25 back / 25 free

200 as:   50: 4 st. band – 4 st. normal kick

              50: 4 st. fists – 4 st. normal hands

              100 build: 50 count – 50 fast

      

·            8 X 50 on 1:30 as 2 rounds of:

3 X 50 back, descending 1 to 3

1 X 50 choice, easy

·            50 easy

·            12 X 50 on 2:00, walk back – each 50:

25 sprint “all out” with dive – 25 easy?

first 8: free, last 4: choice

·            With fins: 300 free, 5 strokes / 5 sec. kick

·            Swim down: 100 easy

2500