Workout: dimanche, 23-03-14

Lane 2

Dimanche, 23-03-14

·            400 swim, choice

·                   8 X 50 kick choice, with fins on 1:10

Or   6 X 50 kick choice, without fins on 1:30

·            6 X 100 choice, on 2:30, each 100:

40 moderate / 20 fast / 40 easy (fast turns)

·            6 X 50 alternating:             50 back

On 1:20                              50 breast

·            100 easy, freestyle, breathing every 3rd

·            12 X 50 on 2:00, 3 rounds of:

50: 3 strokes of fly, free sprint to 25, easy

50: 2 pull-outs, build breast to 25, easy

50: 20 strokes back all out, finish easy

50: choice, very, very fast!

·            Swim down: 100 - 200 easy

2600 - 2400

Lane 1

Dimanche, 23-03-14

·            400 swim, choice

·                   8 X 50 kick choice, with fins on 1:10

Or   6 X 50 kick choice, without fins on 1:30

·            5 X 100 choice, on 2:45, each 100:

40 moderate / 20 fast / 40 easy (fast turns)

·            6 X 50 alternating:             50 back

On 1:20                              50 breast

·            100 easy, freestyle, breathing every 3rd

·            12 X 50 on 2:00, 3 rounds of:

50: 3 strokes of fly, free sprint to 25, easy

50: 2 pull-outs, build breast to 25, easy

50: 20 strokes back all out, finish easy

50: choice, very, very fast!

·            Swim down: 100 - 200 easy

2500 - 2300