Workout: vendredi, 27-12-13 am

Lane 4

Vendredi, 27-12-13 am

·            400 swim, choice (dive’n glide J)

·            4 X 50 on 1:20, reverse IM order

Each 50: ¼ kick, ¼ right, ¼ left, ¼ full

·            5 X 200 on 3:40, descending by default

1^st: IM

2^nd: alt. 50 no free / 50 free

3^rd: free (pull?)

4^th: free, pull and paddles

5^th: free, with fins

·            100 easy

·            Pace set:

(hold speed and stroke count throughout)

2 rounds of:         4 X 50 on 1:00

                             3 X 100 on 1:45

                             2 X 150 on 2:30

                             1 X 200 on 3:15

·            Swim down: 100 easy                      3800

Lane 3

Vendredi, 27-12-13 am

·            400 swim, choice (dive’n glide J)

·            4 X 50 on 1:20, reverse IM order

Each 50: ¼ kick, ¼ right, ¼ left, ¼ full

·            4 X 200 on 4:00, descending by default

1^st: IM

2^nd: alt. 50 no free / 50 free

3^rd: free, pull (and paddles?)

4^th: free, with fins

·            100 easy

·            Pace set:

(hold speed and stroke count throughout)

2 rounds of:         4 X 50 on 1:05

                             3 X 100 on 2:00

                             2 X 150 on 2:40

                             1 X 200 on 4:00

·            Swim down: 100 easy                      3600