Workout: samedi, 11-01-14

Lane 4

Samedi, 11-01-14

·              400 swim, choice

·              400 with fins, alternating: 50 kick / 50 swim

Each 50: 10 meters in the middle, very, very fast

The rest at moderate speed, working on position

·              4 X 50 with 20 sec. rest, each 50:

[15 m. sculling – 25 m. swim – 10 m. sculling]

·              400 race pace set – 4 rounds of:

3 X 50 on 55 seconds

1 X 100 on 1:45

1 X 50 easy on 2:30

·              Swim down set: 6 X 100 choice on 2:15 alt.:

100: 50 tech., 10 easy, 40 build to sprint

100: 40 build to sprint, 60 easy

2800

Lane 3

Samedi, 11-01-14

·              400 swim, choice

·              300 with fins, alternating: 50 kick / 50 swim

Each 50: 10 meters in the middle, very, very fast

The rest at moderate speed, working on position

·              4 X 50 with 20 sec. rest, each 50:

[15 m. sculling – 25 m. swim – 10 m. sculling]

·              400 race pace set – 4 rounds of:

3 X 50 on 1:00

1 X 100 on 1:45

1 X 50 easy on 2:15

·              Swim down set: 6 X 100 choice on 2:15 alt.:

100: 50 tech., 10 easy, 40 build to sprint

100: 40 build to sprint, 60 easy

2700