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