Workout: jeudi, 16-01-14

Lane 8

Jeudi, 16-01-14

·            300 swim, choice

300, as 3 X 100 IM:    

25 fly, ½ left arm, ½ right arm

       25 back, pull rope every 2^nd pull

       25 breast, kick-kick-pull, with long glide

       25 free, 10 m. head up, finish normal

·                12 X 25 choice, on 45 seconds as 3 X:

1^st 25: build, from long stroke to fast tempo

2^nd 25: 15 m. all out, 10 m. easy

3^rd 25: 25 m. all out

4^th 25: all easy

·                200 choice, extra long glide on each turn

·                4 rounds of:

3 X 25 on 30” (speed of 3^rd 25 of best 100)

1 X 25 easy on 45 seconds

1 X 75 on 1:15 (at 200 race pace)

1 X 75 easy on 2:30

·            Swim down: 100 easy                      2200

Lane 7

Jeudi, 16-01-14

·            300 swim, choice

300, as 3 X 100 IM:    

25 fly, ½ left arm, ½ right arm

       25 back, pull rope every 2^nd pull

       25 breast, kick-kick-pull, with long glide

       25 free, 10 m. head up, finish normal

·                12 X 25 choice, on 45 seconds as 3 X:

1^st 25: build, from long stroke to fast tempo

2^nd 25: 15 m. all out, 10 m. easy

3^rd 25: 25 m. all out

4^th 25: all easy

·                200 choice, extra long glide on each turn

·                4 rounds of:

3 X 25 on 30” (speed of 3^rd 25 of best 100)

1 X 25 easy on 45 seconds

1 X 75 on 1:15 (at 200 race pace)

1 X 75 easy on 2:30

·            Swim down: 100 easy                      2200

Lane 6

Jeudi, 16-01-14

·            200 swim, choice

300, as 3 X 100 IM:    

25 fly, ½ left arm, ½ right arm

       25 back, pull rope every 2^nd pull

       25 breast, kick-kick-pull, with long glide

       25 free, 10 m. head up, finish normal

·                12 X 25 choice, on 45 seconds as 3 X:

1^st 25: build, from long stroke to fast tempo

2^nd 25: 15 m. all out, 10 m. easy

3^rd 25: 25 m. all out

4^th 25: all easy

·                150 choice, extra long glide on each turn

·                4 rounds of:

3 X 25 on 35” (speed of 3^rd 25 of best 100)

1 X 25 easy on 45 seconds

1 X 75 on 1:15 (at 200 race pace)

1 X 75 easy on 2:15

·            Swim down: 150 easy                      2100

Lane 5

Jeudi, 16-01-14

·            200 swim, choice

300, as 3 X 100 IM:    

25 fly, ½ left arm, ½ right arm

       25 back, pull rope every 2^nd pull

       25 breast, kick-kick-pull, with long glide

       25 free, 10 m. head up, finish normal

·                12 X 25 choice, on 45 seconds as 3 X:

1^st 25: build, from long stroke to fast tempo

2^nd 25: 15 m. all out, 10 m. easy

3^rd 25: 25 m. all out

4^th 25: all easy

·                150 choice, extra long glide on each turn

·                4 rounds of:

3 X 25 on 35” (speed of 3^rd 25 of best 100)

1 X 25 easy on 45 seconds

1 X 75 on 1:15 (at 200 race pace)

1 X 75 easy on 2:15

·            Swim down: 150 easy                      2100