Workout: jeudi, 21-11-13

Lane 4

Jeudi, 21-11-13

·              400 swim, choice

·              8 X 25 free on 35 sec. desc. count to 4 and hold   

·              6 X 25 no free on 40 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick

+ 50 as 25 easy / 25 fast

·              3 X 125 fast on 2:30

                  75 easy on 2:00

         4 X 100 fast on 2:00

                  50 easy on 2:00

         5 X 75 fast on 1:40

·              Swim down: 125 easy

2500

Lane 3

Jeudi, 21-11-13

·              400 swim, choice

·              6 X 25 free on 40 sec. desc. count to 3 and hold   

·              6 X 25 no free on 45 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick

+ 50 as 25 easy / 25 fast

·              3 X 125 fast on 2:30

                  75 easy on 2:00

         4 X 100 fast on 2:00

                  50 easy on 2:00

         5 X 75 fast on 1:40

·              Swim down: 125 easy

2400

Lane 2

Jeudi, 21-11-13

·              300 swim, choice

·              6 X 25 free on 40 sec. desc. count to 3 and hold   

·              6 X 25 no free on 45 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick

+ 50 as 25 easy / 25 fast

·              3 X 125 fast on 2:50

                  25 easy on 1:30

         4 X 100 fast on 2:15

                  50 easy on 2:00

         4 X 75 fast on 1:50

·              Swim down: 100 easy

2200

Lane 1

Jeudi, 21-11-13

·              300 swim, choice

·              6 X 25 free on 40 sec. desc. count to 3 and hold   

·              6 X 25 no free on 45 sec. same as above

·              3 rounds of:     20 sec. sculling / 40 sec. vert. kick

+ 50 as 25 easy / 25 fast

·              3 X 125 fast on 3:00

                  25 easy on 1:30

         3 X 100 fast on 2:30

                  50 easy on 2:00

         4 X 75 fast on 2:00

·              Swim down: 100 easy

2100