Workout: dimanche, 29-12-13 am

Lane 4

Dimanche, 29-12-13 am

·           400 swim, choice, dive’n glide J

·           5 X 100 on 2:00, work on technique as:

1-  100 free, breathing 2-3-4-5, head pos.

2-  100 IM with fins, body position

3-  100 pull free, catch & pull through

4-  100 breast: 25 kkp, 25 swim, 25ppk, 25 swim

5-  100 choice, easy

·           Pace set - 3 rounds of:

3 X 100 on 1:40 (set the pace)

1 X 300 on 6:00 (hold the pace)

·           20 minutes kick set:

X 50 kick with 10 seconds rest

                      Any kick, with or without fins

                      Goal: hold pace throughout the 20’

~ 3600

Lane 3

Dimanche, 29-12-13 am

·           400 swim, choice, dive’n glide J

·           4 X 100 on 2:10, work on technique as:

1-100 free, breathing 2-3-4-5, head pos.

       2-100 IM with fins, body position

3-100 pull free, catch & pull through

4-100 breast:     25 kkp, 25 swim,

25ppk, 25 swim

·           Pace set - 3 rounds of:

3 X 100 on 1:50 (set the pace)

1 X 300 on 6:00 (hold the pace)

·           20 minutes kick set:

X 50 kick with 10 seconds rest

                      Any kick, with or without fins

                      Goal: hold pace throughout the 20’

~ 3400