Lane 3 & 4
Jeudi, 30-01-14
· 300 swim, choice
100 pull, free
100
kick, choice (with fins)
· 16 X 25 with fins, IM order, as 4 rounds
of:
3 X 25 full stroke on 40 seconds
1 X 25 free, easy, on 50 seconds
Goal:
smooth stroke at 80% speed
· Free, aerobic set:
16 X 100, steady pace, on 2:10
OR:
4 rounds of:
3 X 100 on 2:10
+
1 X 50 easy on 2:10
· Swim down: 100 easy
2600 / 2400
Lane 1 & 2
Jeudi, 30-01-14
· 300 swim, choice
100 pull, free
100
kick, choice (with fins)
· 16 X 25 with fins, IM order, as 4 rounds
of:
3 X 25 full stroke on 45 seconds
1 X 25 free, easy, on 50 seconds
Goal:
smooth stroke at 80% speed
· Free, aerobic set:
12 X 100, steady pace, on 2:20
OR:
3 rounds of:
3 X 100 on 2:20
+
1 X 50 easy on 2:20
· Swim down: 100 easy
2200 / 2000
No comments:
Post a Comment