Workout: mardi, 18-02-14

Lane 3 & 4

Mardi, 18-02-2014

·            300 swim as 3 X   50 free

25 breast with 2 pull-outs

25 back

·            12 X 25 on 50 seconds as 3 rounds of:

2 X 25 free, breathing 3 or less

1 X 25 fly breathing every 3^rd stroke

1 X 25 easy, choice

·             3 rounds of:

100 smooth, with perfect turns on 2:20

50 sprint on 1:20

50 smooth on 1:40

100 fast on 2:00

100 easy on 2:40

·            Swim down: 6 X 50 pull on 1:10

·            100 easy

2200

Lane 1 & 2

Mardi, 18-02-2014

·            300 swim as 3 X   50 free

25 breast with 2 pull-outs

25 back

·            12 X 25 on 50 seconds as 3 rounds of:

2 X 25 free, breathing 3 or less

1 X 25 fly breathing every 3^rd stroke

1 X 25 easy, choice

·             3 rounds of:

100 smooth, with perfect turns on 2:20

50 sprint on 1:20

50 smooth on 1:40

100 fast on 2:00

100 easy on 2:40

·            Swim down: 4 X 50 pull on 1:20

·            100 easy

2100