Workout: jeudi, 14-11-13

Lane 4

Jeudi, 14-11-13

·            300 swim, choice

·            2 X alternating:   75 IM            on 1:50

100 free

·            300 with fins, alternating:        25 fast kick

25 slow swim

·            6 X 50 pace: 2 on 1:10, 2 on 1:05, 2 on 1:00

·            50 easy

·            Kilometre Challenge: 1000 timed

·            Swim down: 100 – 300 easy

2600

Lane 3

Jeudi, 14-11-13

·            300 swim, choice

·            2 X alternating:   75 IM            on 2:00

100 free

·            200 with fins, alternating:        25 fast kick

25 slow swim

·            6 X 50 pace: 2 on 1:10, 2 on 1:05, 2 on 1:00

·            50 easy

·            Kilometre Challenge: 1000 timed

·            Swim down: 100 – 300 easy

2500

Lane 2

Jeudi, 14-11-13

·            300 swim, choice

·            2 X alternating:   75 IM            on 2:00

100 free

·            200 with fins, alternating:        25 fast kick

25 slow swim

·            6 X 50 pace: 2 on 1:15, 2 on 1:10, 2 on 1:05

·            50 easy

·            Kilometre Challenge: 1000 timed

·            Swim down: 100 – 300 easy

2400

Lane 1

Jeudi, 14-11-13

·            300 swim, choice

·            2 X alternating:   75 IM            on 2:15

100 free

·            300 with fins, alternating:        25 fast kick

25 slow swim

·            50 easy

·            Kilometre Challenge: 1000 timed

·            Swim down: 100 – 300 easy

2200