Workout: mardi, 04-03-14

Lane 7 & 8

Mardi, 04-03-14

·            400 swim, choice

·            4 X 100 on 2:00, alternating:

100 IM drill and/or swim

100, each 25: ½ sculling, ½ swim

·            200 IM on 4:00, alt.: 25 low count / 25 drill

2 X 150 on 2:45, each 150:

       25 IM order fast / 25 free, low count

3 X 100 on 1:45 as:     100 IM fast

                                    100 choice moderate

                                    100 IM fast

              4 X 50 on 45 seconds, choice, fast

              100 easy

·            2 rounds of: 12 X 25 kick: 6 on 35 + 4 on 30

+ 2 on 25             + 50 easy swim on 1:10

2600

Lane 5 & 6

Mardi, 04-03-14

·            300 swim, choice

·            4 X 100 on 2:10, alternating:

100 IM drill and/or swim

100, each 25: ½ sculling, ½ swim

·            200 IM on 4:15, alt.: 25 low count / 25 drill

2 X 150 on 3:00, each 150:

       25 IM order fast / 25 free, low count

3 X 100 on 1:55 as:     100 IM fast

                                    100 choice moderate

                                    100 IM fast

              4 X 50 on 50 seconds, choice, fast

              100 easy

·            2 rounds of: 8 X 25 kick: 4 on 40 + 4 on 35

              + 50 easy swim on 1:30

2300