Workout: mardi,12-11-13

Lane 4

Mardi, 12-11-13

·            200 swim choice

200 pull free

·            3 X 100 swim free on 2:00

1 X 50 easy on 1:30

3 X 100 pull free on 1:55

1 X 50 easy on 1:30

3 X 100 fins free on 1:50

1 X 100 easy

·            12 X 50 alternating:    50 mixed on 1:15

50 free on 1:00

·            100 easy, choice

·            Pair power kick:

6 X 30 sec. on / 30 sec. off

·            Swim down: 100 easy

2500

Lane 3

Mardi, 12-11-13

·            200 swim choice

200 pull free

·            3 X 100 swim free on 2:00

1 X 50 easy on 1:30

3 X 100 pull free on 1:55

1 X 50 easy on 1:30

3 X 100 fins free on 1:50

1 X 100 easy

·            12 X 50 alternating:    50 mixed on 1:15

50 free on 1:00

·            100 easy, choice

·            Pair power kick:

6 X 30 sec. on / 30 sec. off

·            Swim down: 100 easy

2500

Lane 2

Mardi, 12-11-13

·            200 swim choice

200 pull free

·            3 X 100 swim free on 2:10

1 X 50 easy on 1:30

3 X 100 pull free on 2:05

1 X 50 easy on 1:30

3 X 100 fins free on 2:00

1 X 50 easy

·            10 X 50 alternating:    50 mixed on 1:20

50 free on 1:10

·            50 easy, choice

·            Pair power kick:

6 X 30 sec. on / 30 sec. off

·            Swim down: 100 easy

2300

Lane 1

Mardi, 12-11-13

·            200 swim choice

100 pull free

·            3 X 100 swim free on 2:30

1 X 50 easy

3 X 100 pull free on 2:20

1 X 50 easy

3 X 100 fins free on 2:10

1 X 50 easy

·            8 X 50 alternating:      50 mixed on 1:30

50 free on 1:20

·            50 easy, choice

·            Pair power kick:

6 X 30 sec. on / 30 sec. off

·            Swim down: 100 easy

2100