Thursday 26 December 2013

Workout: lundi, 30-12-13 pm

Lane 4

Lundi, 30-12-13 pm

·            200 swim, choice

·            6 X 25 breast on 50”, 2X   25 kkp
25 ppk
25 swim
              200 pull free
              6 X 25 back on 50”,    3 X  ½ wave/ ½ free
                                                          ½ fast/ ½ free
              200 kick choice
              6 X 25 fly on 50”,        3 X  coule
                                                          6 cycles all out
              50 easy

·            4 X 100 on 3:00 (goal: best time), alt.:
100 broken, 10 seconds at each 25
100 easy
              25 easy
              4 X 50 on 2:00 (goal: best time), alt.:
                      50 broken, 10 seconds at 25
                      50 easy         (with dive?)
·            Swim down: 75 easy
1900

Lane 3

Lundi, 30-12-13 pm

·            200 swim, choice

·            6 X 25 breast on 50”, 2X   25 kkp
25 ppk
25 swim
              200 pull free
              6 X 25 back on 50”,    3 X  ½ wave/ ½ free
                                                          ½ fast/ ½ free
              200 kick choice
              6 X 25 fly on 50”,        3 X  coule
                                                          6 cycles all out
              50 easy

·            4 X 100 on 3:00 (goal: best time), alt.:
100 broken, 10 seconds at each 25
100 easy
              25 easy
              4 X 50 on 2:00 (goal: best time), alt.:
                      50 broken, 10 seconds at 25
                      50 easy         (with dive?)
·            Swim down: 75 easy

1900

Workout: lundi, 30-12-13 am

Lane 2

Lundi, 30-12-13 am

·              400 swim, choice, dive’n glide J

·              20 X 50,          one set of each stroke,
in any order, as:
                           8 X 50 on 1:10
                           6 X 50 on 1:20
                           4 X 50 on 1:30
                           2 X 50 on 1:40

·              100 easy, choice

·              Distance “coop train”:
800 free, non–stop

·              50 easy

·              15 minutes of “trio turns”
5 minutes of back
5 minutes of breast or fly
5 minutes of back-breast

·              Swim down: 150 easy
3000

Lane 1

Lundi, 30-12-13 am

·              400 swim, choice, dive’n glide J

·              16 X 50,          one set of each stroke,
no fly, in any order, as:
                           6 X 50 on 1:20
                           6 X 50 on 1:30
                           4 X 50 on 1:40
                          

·              100 easy, choice

·              Distance “coop train”:
800 free, non–stop

·              50 easy

·              15 minutes of “trio turns”
5 minutes of back
5 minutes of breast or fly
5 minutes of back-breast

·              Swim down: 150 easy

2800

Workout: dimanche, 29-12-13 pm

Lane 7 - 8

Dimanche, 29-12-13 pm


·           400 swim, choice

·           6 X 50 on 1:05
Each 50:            25 drill of your choice
                             25 swim, long (DPS)


·           Gym style workout:

20 stations:     
90 seconds work
30 seconds to switch and rest

Have fun!


Lane 5 - 6

Dimanche, 29-12-13 pm


·           300 swim, choice

·           6 X 50 on 1:05
Each 50:            25 drill of your choice
                             25 swim, long (DPS)


·           Gym style workout:

20 stations:     
90 seconds work
30 seconds to switch and rest

Have fun!