Workout: mardi, 19-11-13

Lane 4

Mardi, 19-11-13

·       200 swim, choice

8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest

200 kick, choice, with fins

·       3 X 100 IM, with fins, on 2:30

Focus: stroke count

·       2 X 150 pull free, moderate, with all turns

Rest: 45 seconds

·       8 X 50 Mixed on 1:10 (1:05)

100 choice, easy on 3:00

6 X 50 Mixed on 1:05 (1:00)

100 choice, easy on 3:00

4 X 50 Mixed on 1:00 (55)

100 choice, easy

2400

Lane 3

Mardi, 19-11-13

·       200 swim, choice

8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest

200 kick, choice, with fins

·       3 X 100 IM, with fins, on 2:30

Focus: stroke count

·       2 X 150 pull free, moderate, with all turns

Rest: 30 seconds

·       8 X 50 Mixed on 1:10

100 choice, easy on 3:00

6 X 50 Mixed on 1:05

100 choice, easy on 3:00

4 X 50 Mixed on 1:00

100 choice, easy

2400

Lane 2

Mardi, 19-11-13

·       200 swim, choice

8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest

100 kick, choice, with fins

·       3 X 100 IM, with fins, on 2:30

Focus: stroke count

·       2 X 100 pull free, moderate, with all turns

Rest: 30 seconds

·       6 X 50 Mixed on 1:15

100 choice, easy on 3:00

6 X 50 Mixed on 1:10

100 choice, easy on 3:00

4 X 50 Mixed on 1:05

100 choice, easy

2100

Lane 1

Mardi, 19-11-13

·       200 swim, choice

8 X 25: 2 X IM ½ swim/ ½ drill, 10 sec. rest

100 kick, choice, with fins

·       2 X 100 IM, with fins, rest: 30 seconds

Focus: stroke count

·       2 X 100 pull free, moderate, with all turns

Rest: 30 seconds

·       6 X 50 Mixed on 1:20?

100 choice, easy on 3:00

6 X 50 Mixed on 1:15?

100 choice, easy on 3:00

4 X 50 Mixed on 1:10?

100 choice, easy

2000