Workout: dimanche, 06-04-14

Lane 4

Dimanche, 06-04-14

·              400 swim, choice

·              6 X 100 on 2:20 as 2 rounds of:

100 breast/free, 100 back/free, 100 fly/free

·              8 X 50 kick choice (with fins) on 1:05

                  Each 50: 25 sprint / 25 easy

·              “Speed – Technique”:

         8 X 50 on 2:00          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

·              Power set: in deep end, facing the blocks

10 minutes of 15 m. sprints with 1 minute rest

·              Swim down: 100 easy                                

2600