Workout: mardi, 10-12-13

Lane 4

Mardi, 10-12-13

·            4 X 150 with 15 seconds rest

Each 150: 50 choice/50 no free/50 free r.c.3

·            4 X 200 free, descending 1 to 4

1^st 200 on 4:10, 2^nd on 4:00, 3^rd on 3:50,

4^th on 3:40

·            50 easy, choice

·            4 X 100 free, fast

1^st 100 on 1:40, 2^nd on 1:50, 3^rd on 2:00,

4^th on 2:10

·            50 easy, choice

·            Test set: (for best average)

10 X 50 kick with fins on 1:10

or

8 X 50 kick (no fins) on 1:30

·            Swim down: 100 easy

2500 (2400)

Lane 3

Mardi, 10-12-13

·            4 X 150 with 15 seconds rest

Each 150: 50 choice/50 no free/50 free r.c.3

·            4 X 200 free, descending 1 to 4

1^st 200 on 4:20, 2^nd on 4:10, 3^rd on 4:00,

4^th on 3:50

·            50 easy, choice

·            4 X 100 free, fast

1^st 100 on 1:45, 2^nd on 1:55, 3^rd on 2:05,

4^th on 2:15

·            50 easy, choice

·            Test set: (for best average)

10 X 50 kick with fins on 1:10

or

8 X 50 kick (no fins) on 1:30

·            Swim down: 100 easy

2500 (2400)

Lane 2

Mardi, 10-12-13

·            4 X 150 with 15 seconds rest

Each 150: 50 choice/50 no free/50 free r.c.3

·            3 X 200 free, descending 1 to 3

1^st 200 on 4:20, 2^nd on 4:10, 3^rd on 4:00

·            50 easy, choice

·            4 X 100 free, fast

1^st 100 on 1:55, 2^nd on 2:05, 3^rd on 2:15,

4^th on 2:25

·            50 easy, choice

·            Test set: (for best average)

10 X 50 kick with fins on 1:10

or

8 X 50 kick (no fins) on 1:30

·            Swim down: 100 easy

2300 (2200)

Lane 1

Mardi, 10-12-13

·            3 X 150 with 15 seconds rest

Each 150: 50 choice/50 no free/50 free r.c.3

·            3 X 200 free, descending 1 to 3

Rest: 45 seconds

·            50 easy, choice

·            4 X 100 free, fast

1^st 100 on 2:15, 2^nd on 2:25, 3^rd on 2:35,

4^th on 2:45

·            50 easy, choice

·            Test set: (for best average)

8 X 50 kick with fins on 1:30

or

6 X 50 kick (no fins) on 1:45

·            Swim down: 150 easy

2100 (2000)