Workout: mardi, 21-01-14

Lane 3 & 4

Mardi, 21-01-14

·            400 choice, every 4^th 25: no free

·            3 X 100 pull or swim, on 2:15

Descending, with “big steps”

·            100 kick IM, no board, work on body position

·            6 X 25: ½ sculling, ½ swimming – rest: 15 sec.

·            2 rounds of 10 X 25 DPS work + 50 easy choice

(4 X desc. stroke count + 6 holding fast, on 1:00)

·            Practice relay exchanges: mid-pool relays

·            Swim down: 200 easy

2100

Lane 2

Mardi, 21-01-14

·            300 choice, every 4^th 25: no free

·            3 X 100 pull or swim, on 2:30

Descending, with “big steps”

·            100 kick IM, no board, work on body position

·            4 X 25: ½ sculling, ½ swimming – rest: 15 sec.

·            2 rounds of 10 X 25 DPS work + 50 easy choice

(4 X desc. stroke count + 6 holding fast, on 1:00)

·            Practice relay exchanges: mid-pool relays

·            Swim down: 200 easy

2000

Lane 1

Mardi, 21-01-14

·            300 choice, every 4^th 25: no free

·            4 X 50 pull or swim, with 20 seconds rest

·            100 kick IM, no board, work on body position

·            4 X 25: ½ sculling, ½ swimming – rest: 15 sec.

·            2 rounds of 10 X 25 DPS work + 50 easy choice

(4 X desc. stroke count + 6 holding fast, on 1:00)

·            Practice relay exchanges: mid-pool relays

·            Swim down: 100 easy

1700