Workout: samedi, 21-12-13

Lane 3 & 4

Samedi, 21-12-13

·            400 swim, choice

      

·            4 rounds of alt.: 100 Pull free on 1:45

2 X 50 swim, no free on 1:15

·            8 X 50 alt. 50: 5 press / 4 dives / 3 jumps / sprint

   50: golf score    Rest: 20” at each wall

·            12 X 50 choice on 2:00 as:

4 X 50: 8-10-12-14 all out messy/perfect

2 X 50: lower golf score

4 X 50: 8-10-12-14 all out messy/perfect

1 X 50 easy – 1 X 50 all out, timed

·            Swim down: 4 X 50 with 10” rest

2400