Workout: mardi, 29-10-13

Lane 7 & 8

Mardi, 29-10-13

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

200 kick choice, every 4^th 25: breaststroke

·            16 X 25 breaststroke drills – 10 seconds rest

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

50 breast: 25 swim long – 25 kick fast

50 breast: 25 pull fast – 25 swim long

50 breast: 25 swim long – 25 swim fast

Last 50: easy, choice

·            3 rounds of:

75 fly-back-breast, build, on 1:40

75 back-breast-free, build, on 1:40

50 easy on 1:20

100 IM fast on 1:40

50 easy on 1:20

·            Swim down: 150 easy, choice

2600

Lane 5 & 6

Mardi, 29-10-13

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

100 kick choice, every 4^th 25: breaststroke

·            16 X 25 breaststroke drills – 10 seconds rest

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

50 breast: 25 swim long – 25 kick fast

50 breast: 25 pull fast – 25 swim long

50 breast: 25 swim long – 25 swim fast

Last 50: easy, choice

·            3 rounds of:

75 fly-back-breast, build, on 1:50

75 back-breast-free, build, on 1:50

50 easy on 1:20

100 IM fast on 1:50

50 easy on 1:20

·            Swim down: 50 easy, choice

2400