Workout: jeudi, 06-03-14

Lane 7 & 8

Jeudi, 06-03-14

·            300 swim, choice

200 pull free

100 kick, choice

·            12 X 25 free drills on 40 seconds as:

3 X: ½ head up, ½ normal

3 X: ½ band, ½ normal

3 X:         ½ fists, ½ normal

3 X:         ½ easy, ½ sprint

·            Free or choice set – 2 rounds of:

1 X 100 smooth on 2:00

2 X 50 moderate on 1:00

4 X 25 fast on 30 seconds

2 X 50 faster on 1:00

1 X 100 easy on 2:00

·            4 X 200 free (pull and/or swim)

1^st 200 on     3:00

2^nd 200 on    3:10               Goal: keep stroke

3^rd 200 on     3:20               count & speed steady

Last 200:       easy

2700

Lane 5 & 6

Jeudi, 06-03-14

·            300 swim, choice

100 pull free

100 kick, choice

·            12 X 25 free drills on 40 seconds as:

3 X: ½ head up, ½ normal

3 X: ½ band, ½ normal

3 X:         ½ fists, ½ normal

3 X:         ½ easy, ½ sprint

·            Free or choice set – 2 rounds of:

1 X 100 smooth on 2:00

2 X 50 moderate on 1:00

4 X 25 fast on 30 seconds

2 X 50 faster on 1:00

1 X 100 easy on 2:00

·            4 X 150 free (pull and/or swim)

1^st 150 on     3:00

2^nd 150 on    3:10               Goal: keep stroke

3^rd 150 on     3:20               count & speed steady

Last 150:       easy

2400