Workout: dimanche, 10-11-13

Lane 2

Dimanche, 10-11-13

·            400 swim, choice

       400 free, pull (paddles?)

Alt.: 50 breathing every 4 or 5 / 50 normal

·            6 X 100 IM on 2:30, alternating:

100: 25 ½ arm – 25 band/no band –

25 super glide – 25 fists/no fists

100: accelerate in and out of transitions

·            3 rounds of: 3 X 50 fast on 45” up to 1:00

1 X 50 easy + 1 minute rest

              (Round 1: IM, round 2 & 3: stroke)

·            6 X 50 free on 1:10 alternating:

50: 15 head up / 35 normal, long

50: 15 no breathing / 35 normal, long

·            2 rounds of: 3 X 50 free on 40” up to 55”

1 X 50 easy + 1 minute rest

·            Swim down: 200 easy

2900

Lane 1

Dimanche, 10-11-13

·            400 swim, choice

       300 free, pull (paddles?)

Alt.: 50 breathing every 4 or 5 / 50 normal

·            4 X 100 IM on 3:00, alternating:

100: 25 ½ arm – 25 band/no band –

25 super glide – 25 fists/no fists

100: accelerate in and out of transitions

·            3 rounds of: 3 X 50 fast on 1:00 up to 1:15

1 X 50 easy + 1 minute rest

              (Round 1: IM, round 2 & 3: stroke)

·            6 X 50 free on 1:20 alternating:

50: 15 head up / 35 normal, long

50: 15 no breathing / 35 normal, long

·            2 rounds of: 3 X 50 free on 1:00 up to 1:15

1 X 50 easy + 1 minute rest

·            Swim down: 200 easy

2600