Workout: jeudi, 07-11-13

Lane 8

Jeudi, 07-11-13

·            200 swim, choice

200 pull, free

200 fly kick on back, with fins

·            8 X alt.:         25 fly (fast DPS) on 30 sec.

50 free (fast turns) on 1:00

·            100 easy

·            2 rounds of:

200 IM fast on 3:15

100 recovery on 2:15 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:30

100 recovery on 2:30 same as

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2600

Lane 7

Jeudi, 07-11-13

·            200 swim, choice

200 pull, free

200 fly kick on back, with fins

·            8 X alt.:         25 fly (fast DPS) on 30 sec.

50 free (fast turns) on 1:00

·            100 easy

·            2 rounds of:

200 IM fast on 3:30

100 recovery on 2:30 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:45

50 easy on 1:45

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2500

Lane 6

Jeudi, 07-11-13

·            200 swim, choice

200 pull, free

100 fly kick on back, with fins

·            8 X alt.:         25 fly (fast DPS) on 35 sec.

50 free (fast turns) on 1:05

·            100 easy

·            2 rounds of:

200 IM fast on 3:45

100 recovery on 2:30 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:45

50 easy on 1:30

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2400

Lane 5

Jeudi, 07-11-13

·            200 swim, choice

200 pull, free

100 fly kick on back, with fins

·            8 X alt.:         25 fly (fast DPS) on 35 sec.

50 free (fast turns) on 1:05

·            100 easy

·            2 rounds of:

200 IM fast on 4:00

50 recovery on 1:30 as:

(25 easy – 25 sculling)

100 IM fast on 2:00

50 easy on 1:30

·            Pair power kick: 6 X 30sec. on / 30 sec. off

 

·            Swim down: 100 easy

2300