Workout: dimanche, 17-11-13

Lane 2

Dimanche, 17-11-13

·            400 swim, choice

200 pull - each 50: 10 m sculling – 40 m pull

200 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

·            8 X 50 on 1:20 as 2 rounds of: (work on DPS)

50 free

50 IM

50 stroke, no free

50 choice easy on 1:40

·            6 X 100 choice on 3:00 as:

50 m + turn + 10 m: very fast / 40 very slow

·            150 easy, alternating strokes by 3 cycles

·            Timed effort - 6 rounds of:

5 m + turn + 15 m all out

(desc. 1 to 3 and hold)

·            Swim down: 150 easy

2300

Lane 1

Dimanche, 17-11-13

·            400 swim, choice

200 pull - each 50: 10 m sculling – 40 m pull

200 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

·            6 X 50 on 1:30 as 2 rounds of: (work on DPS)

50 free

50 IM

50 stroke, no free

·            6 X 100 choice on 3:00 as:

50 m + turn + 10 m: very fast / 40 very slow

·            150 easy, alternating strokes by 3 cycles

·            Timed effort - 6 rounds of:

5 m + turn + 15 m all out

(desc. 1 to 3 and hold)

·            Swim down: 150 easy

2200