Workout: jeudi, 17-10-13

Lane 4

Jeudi, 17-10-13

·            300 swim, choice

200 kick, choice

·            12 X 25 free with 10 sec. rest as:

2 X 25 invisible band drill

2 X 25 normal for max DPS

·            6 X 25 free with middle turn on 45 seconds

·            50 easy, no free

·            6 X 50 free with flip turn, on 1:20

·            Test set #1:

6 X 100 on 2:10, for best average

·            Swim down: 200 easy

2100

Lane 3

Jeudi, 17-10-13

·            300 swim, choice

200 kick, choice

·            12 X 25 free with 10 sec. rest as:

2 X 25 invisible band drill

2 X 25 normal for max DPS

·            6 X 25 free with middle turn on 45 seconds

·            50 easy, no free

·            6 X 50 free with flip turn, on 1:20

·            Test set #1:

6 X 100 on 2:15, for best average

·            Swim down: 200 easy

2100

Lane 2

Jeudi, 17-10-13

·            300 swim, choice

150 kick, choice

·            8 X 25 free with 10 sec. rest as:

2 X 25 invisible band drill

2 X 25 normal for max DPS

·            6 X 25 free with middle turn on 50 seconds

·            50 easy, no free

·            6 X 50 free with flip turn, on 1:20

·            Test set #1:

6 X 100 on 2:20, for best average

·            Swim down: 150 easy

1900

Lane 1

Jeudi, 17-10-13

·            300 swim, choice

100 kick, choice

·            8 X 25 free with 10 sec. rest as:

2 X 25 invisible band drill

2 X 25 normal for max DPS

·            6 X 25 free with middle turn on 1 minute

·            50 easy, no free

·            4 X 50 free with flip turn with 30 sec. rest

·            Test set #1:

6 X 100 on 2:30, for best average

·            Swim down: 100 easy

1700