Workout: jeudi, 23-01-14

Lane 3 & 4

Jeudi, 23-01-14

·            200 swim, choice

·            4 X 75 as:             15 m. sculling

Rest: 20 sec.        35 swim, moderate

                             25 fast

·            8 X 25 kick w. fins & board, 15 sec. rest

As: 10 m tombstone / 15 m fast

·            100 easy, alt.:      25 breast extra long

25 back pull rope drill

·            6 X 20, out/in, 2 X IM turns

1 X 50 easy

8 X 15, in/out, choice, rest: 20 seconds

1 X 50 easy                  Smooth turns

              10 X 20, in/out, sprint, rest: 30 seconds

              25 easy                       

·            4 X 25 walk backs + 100 easy or:

4 X 100 on 2:10, with all turns, last one easy

~ 2000

Lane 1 & 2

Jeudi, 23-01-14

·            200 swim, choice

·            4 X 75 as:             15 m. sculling

Rest: 20 sec.        35 swim, moderate

                             25 fast

·            6 X 25 kick w. fins & board, 15 sec. rest

As: 10 m tombstone / 15 m fast

·            100 easy, alt.:      25 breast extra long

25 back pull rope drill

·            6 X 20, out/in, 2 X IM turns

1 X 50 easy

8 X 15, in/out, choice, rest: 20 seconds

1 X 50 easy                  Smooth turns

              8 X 20, in/out, sprint, rest: 30 seconds

              25 easy                       

·            4 X 25 walk backs + 100 easy or:

4 X 100 on 2:20, with all turns, last one easy

~ 1900