Workout: jeudi, 02-01-14

Lane 3 & 4

Jeudi, 02-01-14

·            300 swim, choice, every 4^th 25: one arm fly

200 kick, choice, every 4^th 25: breaststroke

200 pull, choice, every 4^th 25: backstroke

·            8 X 25 choice, with 20 seconds rest

Each 25: ½ sculling, ½ swim, fast

·            6 X 25 from mid-pool, on 50 seconds as:

2 X fly-back, 2X back-breast, 2 X breast-free

·            100 kick on your back, with fins

Focus: body (core) position

·            9 X 100 IM on 2:45 as:

3 rounds of:         100 IM no fins

                             100 IM with fins

                             100 choice, easy

·            7 X 50 swim or pull, free, on 1:05

Focus: steady stroke, good position

2400

Lane 1 & 2

Jeudi, 02-01-14

·            300 swim, choice, every 4^th 25: one arm fly

200 kick, choice, every 4^th 25: breaststroke

200 pull, choice, every 4^th 25: backstroke

·            6 X 25 choice, with 20 seconds rest

Each 25: ½ sculling, ½ swim, fast

·            6 X 25 from mid-pool, on 50 seconds as:

2 X fly-back, 2X back-breast, 2 X breast-free

·            9 X 100 IM on 2:45 as:

3 rounds of:         100 IM no fins

                             100 IM with fins

                             100 choice, easy

·            6 X 50 swim or pull, free, on 1:15

Focus: steady stroke, good position

2200