Workout: dimanche, 16-02-14

Lane 4

Dimanche, 16-02-14

·            400 swim, choice

·            4 X 200 free on 3:30, descending 1 to 4, as:

200 swim

200 pull and paddles

200 with fins

200 with fins and paddles

·            6 X 50 on 1:15, alt.:    50 free or back, 3-3-3

50 IM, fast

·            100 easy

·            “High intensity” set:

6 X 100 on 5:00 or 5 X 200 on 6:00

As fast as you can hold – Set a goal and go for it

(~ + 10 % of best time)

·            Swim down: 200 easy, choice

2400 / 2800

Lane 3

Dimanche, 16-02-14

·            400 swim, choice

·            3 X 200 free on 4:00, descending 1 to 3, as:

200 swim

200 pull

200 with fins

·            8 X 50 on 1:15, alt.:    50 free or back, 3-3-3

50 IM, fast

·            100 easy

·            “High intensity” set:

6 X 100 on 5:00 or 5 X 200 on 6:00

As fast as you can hold – Set a goal and go for it

(~ + 10 % of best time)

·            Swim down: 200 easy, choice

2300 / 2700