Workout: vendredi, 27-12-13 pm

Lane 6

Vendredi, 27-12-13 pm

·            300 swim, choice

300 IM, kick/drill/swim, by 25’s

·            16 X 25 on 45 seconds, 4 of each stroke as:

25: ½ left arm, ½ right arm

25: ½ sculling, ½ swim

25: swim, moderate, low count

25: 20m all out, finish easy

·            200 pull, alt.: 25 no breathing / 25 normal

·            Salo speed set:

4 rounds of:         3 X 25 on 35” (40”)

1 X 50 on 1:00

                             1 X 75 easy (or 125)

(leaving every 6 minutes)

·            Swim down: 100 easy

2100 (2300)

Lane 5

Vendredi, 27-12-13 pm

·            300 swim, choice

300 IM, kick/drill/swim, by 25’s

·            16 X 25 on 45 seconds, 4 of each stroke as:

25: ½ left arm, ½ right arm

25: ½ sculling, ½ swim

25: swim, moderate, low count

25: 20m all out, finish easy

·            150 pull, alt.: 25 no breathing / 25 normal

·            Salo speed set:

4 rounds of:         3 X 25 on 35” (40”)

1 X 50 on 1:00

                             1 X 75 easy (or 125)

(leaving every 6 minutes)

·            Swim down: 100 easy

2100 (2300)

Lane 4

Vendredi, 27-12-13 pm

·            300 swim, choice

300 IM, kick/drill/swim, by 25’s

·            16 X 25 on 45 seconds, 4 of each stroke as:

25: ½ left arm, ½ right arm

25: ½ sculling, ½ swim

25: swim, moderate, low count

25: 20m all out, finish easy

·            100 pull, alt.: 25 no breathing / 25 normal

·            100 meter speed set:

4 rounds of:         3 X 25 on 40”

1 X 50 on 1:00

                             1 X 75 easy (or 125)

(leaving every 6 minutes)

·            Swim down: 100 easy

2000 (2200)