Workout: samedi, 05-04-14

Lane 4

Samedi, 05-04-14

·           400 swim, choice

       200 IM, drill of your choice

·           8 X 50 on 1:30, 2 X IM order on the fast

Each 50:

15 sculling, 10 easy, 15 fast, 10 easy

·           8 X 50 on 45 seconds

100 easy on 3:00

              5 X 100 on 1:40

                      100 easy on 2:40

              3 X 200 on 3:30

                      100 easy on 3:30

              1 X 400

·           Swim down:

4 X 50, 25 no free / 25 choice

10 seconds rest / work on stroke

3400

Lane 3

Samedi, 05-04-14

·           400 swim, choice

       200 IM, drill of your choice

·           8 X 50 on 1:30, 2 X IM order on the fast

Each 50:

15 sculling, 10 easy, 15 fast, 10 easy

·           6 X 50 on 55 seconds

100 easy on 2:30

              4 X 100 on 1:55

                      100 easy on 2:50

              3 X 200 on 4:00

                      100 easy on 3:30

              1 X 400

·           Swim down:

4 X 50, 25 no free / 25 choice

10 seconds rest / work on stroke

3200