Workout: dimanche, 30-03-14

Lane 2

Dimanche, 30-03-14

·            400 swim, choice

·            Fin set - 3 rounds of:

1 X 50 kick fast on 1:10

1 X 100 swim, low count, on 2:00

1 X 50 pull (no kick) on 1:10

1 X 100 swim IM, fast on 2:00

·            200 pull (with pull boy) alternating:

(50 breathing every 5 / 50 normal)

·            Distance free set:

2 rounds of:

       6 X 50 golf on 1:10

       +

       1 X 400 free, holding pace

       +

       2 minutes rest

·            Swim down: 4 X 50, 25 no free / 25 choice

10 seconds rest / work on stroke

3100

Lane 1

Dimanche, 30-03-14

·            400 swim, choice

·            Fin set - 3 rounds of:

1 X 50 kick fast on 1:10

1 X 100 swim, low count, on 2:10

1 X 50 pull (no kick) on 1:10

1 X 100 swim IM, fast on 2:10

·            100 pull (with pull boy) alternating:

(50 breathing every 5 / 50 normal)

·            Distance free set:

2 rounds of:

       6 X 50 golf on 1:15 (1:20)

       +

       1 X 300 free, holding pace

       +

       2 minutes rest

·            Swim down: 4 X 50, 25 no free / 25 choice

10 seconds rest / work on stroke

2800