Workout: jeudi, 13-02-14

Lane 8

Jeudi, 13-02-14

·            300 free, every 3^rd length no free

       200 IM single arm drill (2 left / 2 right)

       100 kick choice

·            12 X 25 IM drills on 40 sec. - 3 rounds of:

                      25 fly: extra long (coulé)

                      25 double back

                      25 breast: 2 kicks / 1 pull

                      25 free: 3-3-3

·            300 pull or swim, with fast (square) turns

·            100 easy

·            3 rounds of:

2 X 200 fast on 3:00: 1^st is choice, 2^nd IM

+ 1 X 100 easy on 3:00

·            Swim down: 100 easy                      2900

Lane 6

Jeudi, 13-02-14

·            300 free, every 3^rd length no free

       200 IM single arm drill (2 left / 2 right)

       100 kick choice

·            12 X 25 IM drills on 40 sec. - 3 rounds of:

                      25 fly: extra long (coulé)

                      25 double back

                      25 breast: 2 kicks / 1 pull

                      25 free: 3-3-3

·            200 pull or swim, with fast (square) turns

·            50 easy

·            3 rounds of:

2 X 200 fast on 3:30: 1^st is choice, 2^nd IM

+ 1 X 100 easy on 3:00

·            Swim down: 50 easy                        2700