Workout: dimanche, 01-12-13

Lane 3 & 4

Dimanche, 01-12-13

·            400 swim, choice

300 pull - each 50: 10 m sculling – 40 m pull

200 kick with fins, no board – each 50:

10 m under water – 40 m normal kick

·            8 X 50 on 1:20 as 2 X 50 of each stroke

Alt.:        50: 25 DPS / 25 fist drill

              50: 20 all out / 30 float

·            5 X 100 choice on 3:00 as:

50 m + turn + 10 m: very fast / 40 very slow

·            250 as:   50 easy, 200 IM alternating strokes

                      by 3 cycles, 50 easy

·            Timed effort - 6 rounds of:

10 m + turn + 10 m all out

(desc. 1 to 3 and hold)

·            Swim down: 150 easy

2400