Workout: jeudi, 27-02-14

Lane 3 & 4

Jeudi, 27-02-14

Swim meet warm-up (suggestion):

·            400 swim, choice

·            6 X 50 choice, 25 drill / 25 swim, with 20” rest

(drills that make your stroke feel good)

·            8 X 50 as 2 rounds of:      

3 X 50 pace on 1:15

1 X 50 easy, rest 30 seconds

·            6 X 25 as 2 X        25 fast

20 faster / 5 easy

15 all out / 10 easy

·            Practice starts or practice turns or

6 X alternating:   100 free hard on 2:00

                             50 choice mod. On 1:15

·            Swim down: 150 easy                      2300 / 1500 

Lane 2

Jeudi, 27-02-14

Swim meet warm-up (suggestion):

·            300 swim, choice

·            6 X 50 choice, 25 drill / 25 swim, with 20” rest

(drills that make your stroke feel good)

·            8 X 50 as 2 rounds of:      

3 X 50 pace on 1:15

1 X 50 easy, rest 30 seconds

·            6 X 25 as 2 X        25 fast

20 faster / 5 easy

15 all out / 10 easy

·            Practice starts or practice turns or

6 X alternating:   100 free hard on 2:10

                             50 choice mod. On 1:20

·            Swim down: 50 easy                        2100 / 1500 

Lane 1

Jeudi, 27-02-14

Swim meet warm-up (suggestion):

·            300 swim, choice

·            4 X 50 choice, 25 drill / 25 swim, with 20” rest

(drills that make your stroke feel good)

·            8 X 50 as 2 rounds of:      

3 X 50 pace on 1:15

1 X 50 easy, rest 30 seconds

·            6 X 25 as 2 X        25 fast

20 faster / 5 easy

15 all out / 10 easy

·            Practice starts or practice turns or

5 X alternating:   100 free hard on 2:30

                             50 choice mod. On 1:30

·            Swim down: 100 easy                      1900 / 1400