Workout: dimanche, 15-12-13

Lane 2

Dimanche, 15-12-13

·            400 swim, choice

      

·            5 X 100 on 2:30 – each 100:

50 4-4-4-4 fists – 50 normal, count strokes

(focus: 2 X top / middle / bottom)

·            4 X 50 on 1:45 – each 50: 15m sculling

20m sprint

15m easy

·            5 X 100 (or 4) with 20 to 30 sec. rest:

In pairs, alt.: 50 kick very fast w. board / 50 swim moderate or slow – and reverse

·            50 easy

·            6 X 100 on 3:00 – 2 rounds of:

100: 30 all out / 70 easy

100: 40 all out / 60 easy

100: 50 all out / 50 easy

·            Swim down: 150 easy                      

2400

Lane 1

Dimanche, 15-12-13

·            400 swim, choice

      

·            5 X 100 on 2:30 – each 100:

50 4-4-4-4 fists – 50 normal, count strokes

(focus: 2 X top / middle / bottom)

·            4 X 50 on 1:45 – each 50: 15m sculling

20m sprint

15m easy

·            5 X 100 (or 4) with 20 to 30 sec. rest:

In pairs, alt.: 50 kick very fast w. board / 50 swim moderate or slow – and reverse

·            50 easy

·            6 X 100 on 3:00 – 2 rounds of:

100: 30 all out / 70 easy

100: 40 all out / 60 easy

100: 50 all out / 50 easy

·            Swim down: 150 easy                      

2400