Maui # 4 - 12-03-14 pm

Lane 8

Mercredi, 12-03-14 pm – Part 1

·            400 swim, choice

·            10 minutes swim (or pull) choice stroke,

Non-stop - work on technique and turns

Steady effort (“lala land”, we can tell J)

·            1 minute rest

10 minutes of kicking (fins or no fins)

Non-stop – work on body position

·            100 swim, easy

·            12 X 50 on 1:00, alternating:

50: 25 free, high body, fast turn

       10 easy, 15 scull 4”, 4 strokes, scull 4”…

50: free, best golf score possible

·            100 easy on 3 minutes

·            1 X 600 non-stop – Goal: hold stroke, body

position, good turns, etc.

Lane 8

Mercredi, 12-03-14 pm – Part 2

·            100 easy, no free – rest 2 minutes

·            12 X 50 as 2 rounds of:

5 X 50 free on 50 sec., for best golf score

+

1 X 50 no free on 1:20, for recovery

·            100 easy on 3 minutes

·            1 X 400 free for time

(last 400 of the 1500 free final in the Olympics J)

·            Swim down: 200 easy

~ 4500