Workout: mardi, 05-11-13

Lane 7 & 8

Mardi, 05-11-13

·            6 X 100 with 10 seconds rest

Alt.: 100 choice – 100 IM drill or swim

·            12 X 25 fly drill, with 10 seconds rest

·            6 rounds of:

25 fly, long on 30 sec (low stroke count)

50 back/breast on 1:05 (work the turn)

25 free, fast on 40 sec.

·            200 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast on 1:50

100 choice, easy on 2:20 (or 150?)

·            300 with fins (no fins: 200?) as:

3 X 100 IM (fly drill / back kick /

breast pull / free swim, long)

·            Swim down: 100 easy

2700 (2950)

Lane 5 & 6

Mardi, 05-11-13

·            5 X 100 with 10 seconds rest

Alt.: 100 choice – 100 IM drill or swim

·            12 X 25 fly drill, with 10 seconds rest

·            6 rounds of:

25 fly, long on 35 sec (low stroke count)

50 back/breast on 1:10 (work the turn)

25 free, fast on 40 sec.

·            150 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast on 2:00

100 choice, easy on 2:30 (or 150?)

·            200 with fins as:

2 X 100 IM (fly drill / back kick /

breast pull / free swim, long)

·            Swim down: 50 easy

2400 (2550)