Workout: jeudi, 12-10-13

Lane 3 & 4

Jeudi, 12-12-13

·            400 swim, choice

·            4 X 100 with fins on 2:15

Each 100:      25 free long / 25 back kick

                      25 free fast / 25 choice kick

·            6 X 50 free on 1:10 (with good, fast turns)

Descending 1 to 3

·            50 easy, no free

·            1 X 200 free, fast on 3:30

1 X 50 easy on 2:00

1 X 300 free, as fast, on 5:30

1 X 100 easy on 4:00

1 X 400 free, faster? On 7:30

1 X 100 easy

·            Swim down: 4 X 25 with low count

2400

Lane 2

Jeudi, 12-12-13

·            300 swim, choice

·            4 X 100 with fins on 2:30

Each 100:      25 free long / 25 back kick

                      25 free fast / 25 choice kick

·            6 X 50 free on 1:15 (with good, fast turns)

Descending 1 to 3

·            50 easy, no free

·            1 X 200 free, fast on 4:00

1 X 50 easy on 2:00

1 X 300 free, as fast, on 6:00

1 X 50 easy on 3:00

1 X 400 free, faster? On 8:00

1 X 50 easy

·            Swim down: 4 X 25 with low count

2200