Workout: mardi, 11-02-14

Lane 8

Mardi, 11-02-2014

·            400 swim, choice

200 IM, drills of your choice

·            12 X 25 on 50 seconds as:

4 X 25: ½ sculling, ½ swim

4 X 25: ½ band, ½ no band

4 X 25: ½ fast, ½ easy

·            4 X 50 free, alt. on 45” and 40“

50 easy on 1:40

4 X 75 IM on 1:15 (alt. f/b/b and b/b/f)

50 easy on 1:30

4 X 100 free on 1:20 (or 1:15)

50 easy on 2:00

4 X 75 IM on 1:15

50 easy on 2:00

4 X 50 free on 40 (or 45)

50 easy

·            Swim down: 6 X 25 kick on 35 seconds

+ 100 easy

2800

Lane 7

Mardi, 11-02-2014

·            400 swim, choice

200 IM, drills of your choice

·            12 X 25 on 50 seconds as:

4 X 25: ½ sculling, ½ swim

4 X 25: ½ band, ½ no band

4 X 25: ½ fast, ½ easy

·            4 X 50 free, on 45”

50 easy on 1:30

4 X 75 IM on 1:15 (alt. f/b/b and b/b/f)

50 easy on 1:30

4 X 100 free on 1:20 (or 1:25)

50 easy on 2:00

4 X 75 IM on 1:15

50 easy on 2:00

4 X 50 free on 40 (or 45 or 50)

50 easy

·            Swim down: 6 X 25 kick on 35 seconds

+ 100 easy

2800

Lane 6

Mardi, 11-02-2014

·            400 swim, choice

100 IM, drills of your choice

·            12 X 25 on 50 seconds as:

4 X 25: ½ sculling, ½ swim

4 X 25: ½ band, ½ no band

4 X 25: ½ fast, ½ easy

·            4 X 50 free on 50 seconds

50 easy on 1:40

4 X 75 IM on 1:30 (alt. f/b/b and b/b/f)

50 easy on 1:30

4 X 100 free on 1:35

50 easy on 1:40

4 X 75 IM on 1:30

50 easy on 2:00

4 X 50 free on 45 (or 50)

·            100 easy

2500

Lane 5

Mardi, 11-02-2014

·            400 swim, choice

100 IM, drills of your choice

·            12 X 25 on 50 seconds as:

4 X 25: ½ sculling, ½ swim

4 X 25: ½ band, ½ no band

4 X 25: ½ fast, ½ easy

·            4 X 50 free on 50 seconds

50 easy on 1:40

4 X 75 IM on 1:30 (alt. f/b/b and b/b/f)

50 easy on 1:30

4 X 100 free on 1:40

50 easy on 2:00

4 X 75 IM on 1:30

50 easy on 2:00

4 X 50 free on 45 (or 50)

·            100 easy

2500