Workout: mardi, 07-01-14

Lane 8

Mardi, 07-01-14

·            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

·            8 X 25 on 50 seconds, 2 of each stroke, alt.:

25: low stroke count

25: 18 all out, 7 float in

·            1 X 100 IM, fast on 1:45

1 X 100 free, fast on 1:25

1 X 100 choice, moderate, on 2:50

1 X 100 IM, fast on 1:45

2 X 100 free, fast on 1:25

1 X 100 choice, easy

·            2 Choices:     practice starts

or

repeat previous set

2500 / 1800

Lane 7

Mardi, 07-01-14

·            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

·            8 X 25 on 50 seconds, 2 of each stroke, alt.:

25: low stroke count

25: 18 all out, 7 float in

·            1 X 100 IM, fast on 1:45 (1:50)

1 X 100 free, fast on 1:25 (1:30)

1 X 100 choice, moderate, on 2:50 (2:40)

1 X 100 IM, fast on 1:45 (1:50)

2 X 100 free, fast on 1:25 (1:30)

1 X 100 choice, easy

·            2 Choices:     practice starts

or

repeat previous set

2500 / 1800

Lane 6

Mardi, 07-01-14

·            200 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

·            8 X 25 on 50 seconds, 2 of each stroke, alt.:

25: low stroke count

25: 18 all out, 7 float in

·            1 X 100 IM, fast on 1:55

1 X 100 free, fast on 1:35

1 X 50 choice, moderate, on 2:00

1 X 100 IM, fast on 1:55

2 X 100 free, fast on 1:35

1 X 50 choice, easy

·            2 Choices:     practice starts

or

repeat previous set

2300 / 1600

Lane 5

Mardi, 07-01-14

·            200 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

·            8 X 25 on 50 seconds, 2 of each stroke, alt.:

25: low stroke count

25: 18 all out, 7 float in

·            1 X 100 IM, fast on 1:55 (2:00)

1 X 100 free, fast on 1:35 (1:40)

1 X 50 choice, moderate, on 2:00 (1:50)

1 X 100 IM, fast on 1:55 (2:00)

2 X 100 free, fast on 1:35 (1:40)

1 X 50 choice, easy

·            2 Choices:     practice starts

or

repeat previous set

2300 / 1600