Workout: samedi, 29-03-14

Lane 2

Samedi, 29-03-14

·              400 swim, choice

·              6 X 100 on 2:30 as 2 rounds of:       100 IM

                                                                        100 back / free

                                                                        100 breast /free

·              6 X 50 kick choice (with fins) on 1:20

                  Each 50: 25 sprint / 25 easy

·              “Speed – Technique”:

         8 X 50 on 2:00 with          1^st 50: 15 cycles fast

                                                      2^nd 50: 14 cycles faster

                                                      By the 8^th 50: 8 cycles all-out

·              400 pull or swim, or fins, slow and relaxed

·              Middle distance set:

         2 rounds of 5 X 50 on 1:15 at race pace (400)

·              Swim down: 100 easy                                 2800

Lane 1

Samedi, 29-03-14

·              400 swim, choice

·              6 X 100 on 2:30 as 2 rounds of:       100 IM

                                                                        100 back / free

                                                                        100 breast /free

·              6 X 50 kick choice (with fins) on 1:20

                  Each 50: 25 sprint / 25 easy

·              “Speed – Technique”:

         8 X 50 on 2:00 with          1^st 50: 15 cycles fast

                                                      2^nd 50: 14 cycles faster

                                                      By the 8^th 50: 8 cycles all-out

·              300 pull or swim, or fins, slow and relaxed

·              Middle distance set:

         2 rounds of 5 X 50 on 1:15 at race pace (400)

·              Swim down: 100 easy                                 2700