Wednesday 31 December 2014

Workout: samedi, 03-01-15

Lane 3 & 4
Samedi, 03-01-15

·            400 swim, choice

·            5 X 100 kick no fins on 2:20 or
6 X 100 kick with fins on 2:00

·            40 X 50 as 8 X [4 X 50 + 1 X 50 easy on 1:30]

# 1: 4 X 50 free drills on 1:15

# 2: 4 X 50 free, best + 10 sec., on 55 sec.

# 3: 4 X 50 free, best + 8 sec., on 1:00

# 4: 4 X 50 free, best + 6 sec., on 1:20

# 5: 4 X 50 no free drills on 1:30

# 6: 4 X 50 no free, best + 10 sec., on 1:10

# 7: 4 X 50 no free, best + 8 sec., on 1:15

# 8: 4 X 50 no free, best + 6 sec., on 1:30

·            
Swim down: 100 easy               3100/3000

Workout: mardi, 30-12-14 pm

Lane 7 & 8
Mardi, 30-12-14 pm
·            200 swim, choice – rest 20 sec.
4 X 100 with 10 sec. rest, alt:
              100 IM, single arm drills
              100 pull free
·            4 X 75 with fins, on 1:40, alt.:
75 fast: 25 fly / 25 back kick / 25 breast pull
75 smooth, choice stroke
              50 easy on 2:00
·            4 X 75 no fins, on 1:40, alt.:
75 fast: 25 fly / 25 back / 25 breast
75 smooth, choice stroke
              50 easy on 2:00
·            Repeat 1st round of 75’s (with fins)

·            16 X 25 choice on 2:00 – sprint, with dive?
·            100 easy
·            12 X 25 choice on 40 seconds, desc. count 1 to 3
·            50 easy                                             
2500

Lane 5 & 6
Mardi, 30-12-14 pm
·            200 swim, choice – rest 20 sec.
4 X 100 with 10 sec. rest, alt:
              100 IM, single arm drills
              100 pull free
·            3 X 75 with fins, on 1:50, alt.:
75 fast: 25 fly / 25 back kick / 25 breast pull
75 smooth, choice stroke
              75 easy on 3:00
·            3 X 75 no fins, on 1:50, alt.:
75 fast: 25 fly / 25 back / 25 breast
75 smooth, choice stroke
              75 easy on 3:00
·            Repeat 1st round of 75’s (with fins)

·            16 X 25 choice on 2:00 – sprint, with dive?
·            50 easy
·            12 X 25 choice on 40 seconds, desc. count 1 to 3

·            50 easy                                             2300

Workout: mardi, 30-12-14 am

Lane 2
Mardi, 30-12-14 am
·            400 swim, choice
+ 200 kick, choice

·            8 X 50 free drills, on coach’s interval

·            2 rounds of: (1st round free, 2nd round choice)
4 X 50 on 1:10 at 200 pace + 3 sec.
2 X 100 on 2:10 at 400 pace
4 X 50 best average on 1:30
100 easy, 50 kick / 50 pull on 4:00

·            50 easy
4 to 6 X 15 m, with lots of rest
Goal: perfect push-off, streamline & breakout
50 easy

2700

Lane 1
Mardi, 30-12-14 am
·            400 swim, choice
+ 100 kick, choice

·            8 X 50 free drills, on coach’s interval

·            2 rounds of: (1st round free, 2nd round choice)
4 X 50 on 1:15 at 200 pace + 3 sec.
2 X 100 on 2:30 at 400 pace
4 X 50 best average on 1:30
50 easy, (to the middle & back) on 3:00

·            50 easy
4 to 6 X 15 m, with lots of rest
Goal: perfect push-off, streamline & breakout
50 easy

2400


Workout: lundi, 29-12-14 pm

Lane 8
Lundi, 29-12-14 pm
·            400 swim, choice
·            6 X 50 kick on 1:10, descending 1 to 3
      
·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4
50 easy
·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,
to very fast and hold speed for the 4th one
·            100 easy
·            16 X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
·            Swim down:
6 X 50 on 1:00, mod., with perfect turns

Lane 7
Lundi, 29-12-14 pm
·            400 swim, choice
·            6 X 50 kick on 1:10, descending 1 to 3
      
·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4
50 easy
·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,
to very fast and hold speed for the 4th one
·            100 easy
·            16 X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
·            Swim down:
6 X 50 on 1:00, mod., with perfect turns

Lane 6
                               Lundi, 29-12-14 pm                              
·            400 swim, choice
·            4 X 50 kick on 1:15, descending 1 to 3
      
·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4
50 easy
·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,
to very fast and hold speed for the 4th one
·            50 easy
·            16 X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
·            Swim down:
5 X 50 on 1:05, mod., with perfect turns

Lane 5
                               Lundi, 29-12-14 pm                              
·            400 swim, choice
·            4 X 50 kick on 1:15, descending 1 to 3
      
·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill
4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4
50 easy
·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,
to very fast and hold speed for the 4th one
·            50 easy
·            16 X 25 mid-pool - work on turns as:
4 X 25 out in, no free on 50
4 X 25 in-out, no free on 50
4 X 25 out-in, free on 45
4 X 25 in-out, free on 45
·            Swim down:
5 X 50 on 1:05, mod., with perfect turns