Workout: Mardi, 22-10-13

Lane 3 & 4

Mardi, 22-10-13

·              400 swim, choice, every 4^th 25: back

·            16 X 25 back drills with 10 sec. rest

·            200 kick, no board

each 25: ½ back – ½ choice

·            6 X 25 back/free with middle turn on 45”

·            50 easy, no free

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

·            400 free, with all flip turns (and fins?)

·            Swim down: 100 easy

2000

Lane 2

Mardi, 22-10-13

·              300 swim, choice, every 4^th 25: back

·            16 X 25 back drills with 10 sec. rest

·            150 kick, no board

each 25: ½ back – ½ choice

·            4 X 25 back/free with middle turn on 50”

·            50 easy, no free

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

·            400 free, with all flip turns (and fins?)

·            Swim down: 100 easy

1800

Lane 1

Mardi, 22-10-13

·              300 swim, choice, every 4^th 25: back

·            16 X 25 back drills with 10 sec. rest

·            100 kick, no board

each 25: ½ back – ½ choice

·            4 X 25 back/free with middle turn – rest 10”

·            50 easy, no free

·            5 X 50 free/back with flip turn, on 1:30

·            300 free, with all flip turns (and fins?)

·            Swim down: 100 easy

1600