Workout: samedi, 18-01-14

Lane 4

Samedi, 18-01-14

·            400 swim, choice

·            8 X 50 pull, alt.:   50: 20 back / 30 free

On 1:10                50: 20 breast / 30 free

·            4 X 100 kick (no fins) on 2:30

Each 100: 50 moderate / 50 fast

·            Desc. set (2^nd 50: 3-5 sec. faster than 1^st)

8 X 50 on 1:00 + 100 easy on 3:00

6 X 50 on 1:10 + 100 easy on 3:00

6 X 50 on 1:20 + 100 easy

·            800 with fins, alt. 200 IM – 200 choice

Goal: very, very smooth swimming

3300

Lane 3

Samedi, 18-01-14

·            400 swim, choice

·            8 X 50 pull, alt.:   50: 20 back / 30 free

On 1:10                50: 20 breast / 30 free

·            4 X 100 kick on 2:30

Each 100: 50 moderate / 50 fast

·            Desc. set (2^nd 50: 3-5 sec. faster than 1^st)

8 X 50 on 1:00 + 100 easy on 3:00

6 X 50 on 1:10 + 100 easy on 3:00

6 X 50 on 1:20 + 100 easy

·            800 with fins, alt. 200 IM – 200 choice

Goal: very, very smooth swimming

3300