Workout: dimanche, 12-01-14

Lane 4

Dimanche, 12-01-14

·            400 swim, choice

300 pull free, alt.:             25 breathing every 5

                                           25 breathing normal

·            8 X 50 on 1:30, 2 of each stroke, rev. IM as:

50: 25 kick / 25 single arm drill

50: 25 full, fast / 25 easy, choice

             

·            No free, no IM, aerobic set:

100 on 2:00         Goal:

150 on 3:00         Hold pace

200 on 4:00         & technique

150 on 3:00         throughout the set

100 on 2:00

·            300 kick choice (400 if with fins)

·            Free, aerobic set (same as # 3)

Pace times: 1:40 / 2:30 / 3:20

Same goal: hold pace and technique

·            200 easy                                                  3000

Lane 3

Dimanche, 12-01-14

·            400 swim, choice

300 pull free, alt.:             25 breathing every 5

                                           25 breathing normal

·            8 X 50 on 1:30, 2 of each stroke, rev. IM as:

50: 25 kick / 25 single arm drill

50: 25 full, fast / 25 easy, choice

             

·            No free, no IM, aerobic set:

100 on 2:15         Goal:

150 on 3:30         Hold pace

200 on 4:45         & technique

150 on 3:30         throughout the set

100 on 2:15

·            200 kick choice (300 if with fins)

·            Free, aerobic set (same as # 3)

Pace times: 2:00 / 3:00 / 4:00

Same goal: hold pace and technique

·            100 easy                                                  2800