Workout: dimanche, 02-03-14

Lane 4

Dimanche, 02-03-14

·            400 swim, choice

·            6 X 50 kick choice, on 1:15

·            6 X 50 pull free, on 55 seconds

·            2 rounds of:

200 no free, broken 10 sec every 50 on 5:00

(work on your technique)

200 no free, non-stop, faster, on 4:30

(with good, fast turns)

800 free, non-stop, alternating:

              50 fast, normal count

              50 slow, very low count

100 easy and re-group

·            Swim down: 200 easy, IM drills

3800

Lane 3

Dimanche, 02-03-14

·            400 swim, choice

·            4 X 50 kick choice, on 1:20

·            6 X 50 pull free, on 1:00

·            2 rounds of:

200 no free, broken 10 sec every 50 on 5:00

(work on your technique)

200 no free, non-stop, faster, on 4:30

(with good, fast turns)

800 free, non-stop, alternating:

              50 fast, normal count

              50 slow, very low count

100 easy and re-group

·            Swim down: 100 easy

3600