Workout: samedi, 08-02-14

Lane 4

Samedi, 08-02-2014

·            400 swim, choice

400 with fins, alt.:      100 pull (no kicking)

                                    100 IM (lots of kick)

·            12 X 20, from mid-pool, on 1:00

3 strokes, 4 X 20 of each, descending 1 to 4

·            200 kick choice, moderate speed with

10 metres sprint in the middle of each 50

·            16 X 50, 2 rounds of alternating:

50 on 2:00, technique/hold count

50 on 1:30, all out 8/10/12/14 cycles

·            4 X 100 pull on 1:50, ascending J

2500