Maui # 5 - 14-03-14

Lane 8

Vendredi, 14-03-14 pm

·            400 swim, choice

300 pull (paddles okay), every 4^th 25: back

300 kick with fins, every 4^th 25: fast!

·            4 rounds of:

6 X 25 on 50 seconds + 1 X 50 easy on 2:00

                      1^st 25: ½ sculling – ½ swimming

                      2^nd 25: DPS

                      3^rd 25: invisible band

                      4^th 25: ½ fast – ½ easy

                      5^th 25: ½ kick fast – ½ swim easy

                      6^th 25: all out

·            100 swim, easy

·            Speed set (100 metre speed) – 4 rounds of:

2 X 25 fast on 40 seconds

1 X 50 fast on 45 (or 50/55/1:00)

1 X 25 all out on 40 sec.

1 X 75 easy on 2:00

2 X 50 kick on 1:15

1 X 50 easy on 2:30

·            Swim down: 100 easy                         3400

Lane 7

Vendredi, 14-03-14 pm

·            400 swim, choice

300 pull (paddles okay), every 4^th 25: back

200 kick with fins, every 4^th 25: fast!

·            4 rounds of:

6 X 25 on 50 seconds + 1 X 50 easy on 2:00

                      1^st 25: ½ sculling – ½ swimming

                      2^nd 25: DPS

                      3^rd 25: invisible band

                      4^th 25: ½ fast – ½ easy

                      5^th 25: ½ kick fast – ½ swim easy

                      6^th 25: all out

·            100 swim, easy

·            Speed set (100 metre speed) – 4 rounds of:

2 X 25 fast on 40 seconds

1 X 50 fast on 50 (or 55/1:00/1:05)

1 X 25 all out on 40 sec.

1 X 75 easy on 2:00

2 X 50 kick on 1:15

1 X 50 easy on 2:30

·            Swim down: 100 easy                         3300