Workout: lundi, 30-12-13 pm

Lane 4

Lundi, 30-12-13 pm

·            200 swim, choice

·            6 X 25 breast on 50”, 2X   25 kkp

25 ppk

25 swim

              200 pull free

              6 X 25 back on 50”,    3 X  ½ wave/ ½ free

                                                          ½ fast/ ½ free

              200 kick choice

              6 X 25 fly on 50”,        3 X  coule

                                                          6 cycles all out

              50 easy

·            4 X 100 on 3:00 (goal: best time), alt.:

100 broken, 10 seconds at each 25

100 easy

              25 easy

              4 X 50 on 2:00 (goal: best time), alt.:

                      50 broken, 10 seconds at 25

                      50 easy         (with dive?)

·            Swim down: 75 easy

1900

Lane 3

Lundi, 30-12-13 pm

·            200 swim, choice

·            6 X 25 breast on 50”, 2X   25 kkp

25 ppk

25 swim

              200 pull free

              6 X 25 back on 50”,    3 X  ½ wave/ ½ free

                                                          ½ fast/ ½ free

              200 kick choice

              6 X 25 fly on 50”,        3 X  coule

                                                          6 cycles all out

              50 easy

·            4 X 100 on 3:00 (goal: best time), alt.:

100 broken, 10 seconds at each 25

100 easy

              25 easy

              4 X 50 on 2:00 (goal: best time), alt.:

                      50 broken, 10 seconds at 25

                      50 easy         (with dive?)

·            Swim down: 75 easy

1900