Workout: samedi, 15-02-14

Lane 4

Samedi, 15-02-14

·            400 swim, choice

200 pull, free – with all good turns

·            12 X 50 free on 1:00 as 3 rounds of:

50: 6 strokes drag fingers / 6 normal

50: 6 strokes fists / 6 normal

50: + 10” of best & count your strokes

50: + 7” of best & count your strokes

·            20 X 100 as:

5 X 100 on 1:40

100 easy on 2:40

4 X 100 on 1:30

100 easy on 2:30

3 X 100 on 1:25

100 easy on 2:45

2 X 100 on 1:20

100 easy on 2:50

1 x 100 on 1:15

100 easy

·            400 swim and/or kick, with fins, +2, -3

3600

Lane 3

Samedi, 15-02-14

·            400 swim, choice

200 pull, free – with all good turns

·            12 X 50 free on 1:05 as 3 rounds of:

50: 6 strokes drag fingers / 6 normal

50: 6 strokes fists / 6 normal

50: + 10” of best & count your strokes

50: + 7” of best & count your strokes

·            18 X 100 as:

5 X 100 on 1:55

100 easy on 2:25

4 X 100 on 1:45

100 easy on 2:30

3 X 100 on 1:40

100 easy on 3:00

2 X 100 on 1:35

100 easy

·            400 swim and/or kick, with fins, +2, -3

3400