Workout: mardi, 29-04-14

Lane 8

Mardi, 29-04-14

·            400 swim, choice

·            6 X 50 pull (or swim) on 55 seconds

Each 50: 25 DPS / 25 DPS faster

·            200 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            8 X 25 kick choice on 35 sec.: ½ fast, ½ easy

·            Sprint set (golf style) - 2 rounds of:

6 X 25 golf on 50 seconds

1 X 50 easy + 1 minute rest

9 X 25 on 50 sec. as 3 X :

25 golf / 25 all out / 25 easy

1 X 75 easy

·            Swim down set: 4 X 50 with 10 sec. rest

Alt.: 50 kick choice / 50 swim, no free

2300

Lane 7

Mardi, 29-04-14

·            400 swim, choice

·            6 X 50 pull (or swim) on 55 seconds

Each 50: 25 DPS / 25 DPS faster

·            200 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            8 X 25 kick choice on 35 sec.: ½ fast, ½ easy

·            Distance set: 15 X 100 as:

5 X 100 on 1:35

4 X 100 on 1:30

3 X 100 on 1:25

2 X 100 on 1:20

1 X 100 on 1:15

·            Swim down set: 4 X 50 with 10 sec. rest

Alt.: 50 kick choice / 50 swim, no free

2800

Lane 6

Mardi, 29-04-14

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:00

Each 50: 25 DPS / 25 DPS faster

·            200 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            8 X 25 kick choice on 35 sec.: ½ fast, ½ easy

·            Sprint set (golf style) - 2 rounds of:

6 X 25 golf on 50 seconds

1 X 50 easy + 1 minute rest

9 X 25 on 50 sec. as 3 X :

25 golf / 25 all out / 25 easy

1 X 75 easy

·            Swim down set: 4 X 50 with 10 sec. rest

Alt.: 50 kick choice / 50 swim, no free

2200

Lane 5

Mardi, 29-04-14

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:00

Each 50: 25 DPS / 25 DPS faster

·            200 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            8 X 25 kick choice on 35 sec.: ½ fast, ½ easy

·            Distance set: 15 X 100 as:

5 X 100 on 1:50

4 X 100 on 1:45

3 X 100 on 1:40

2 X 100 on 1:35

1 X 100 on 1:30

·            Swim down: 100 easy

2600

Workout: jeudi, 24-04-14

Lane 3 & 4

Jeudi, 25-04-14

·            300 swim, choice

·            6 X 50 pull (or swim) on 1:10

Each 50: 25 easy / 25 fast

·            150 alt.: 25 free / 25 back

each 25: ½ band, ½ normal

·            6 X 25 kick choice on 40 sec.: ½ fast, ½ easy

·            Golf set - 2 rounds of:

6 X 25 golf on 50 seconds

1 X 50 easy + 1 minute rest

9 X 25 on 50 sec. as 3 X :

25 golf / 25 all out / 25 easy

1 X 75 easy (or practice starts last 5 min.)

·            Swim down set: 4 X 50 on 1:15

Alt.: 50 kick choice / 50 swim, no free

2100

Workout: mardi, 22-04-14

Lane 3 & 4

Mardi, 22-04-14

·            300 swim, choice

300 with fins as 4 X: 25 fly /25 back/25 free

·            4 X 75 free (with pull?) on 1:45 alternating:

75: 25 left fist / 25 right fist / 25 no fist

75: 25 fists / 50 normal, strong!

·            6 X 50 kick with fins on 1:10

50 easy

6 X 25 kick fast, no fins, on 50 seconds

·            12 X 50 as 3 rounds of:

3 X 50: 35 fast (desc. 1 to 3) + 15 easy

on 2:00

+ 1 X 50 easy on 2:00

·            Swim down: 100 easy

2100

Workout: mardi, 15-04-14

Lane 3 & 4

Mardi, 15-04-14

·            8 X 100 as:    3 X 100 choice, rest = 5 sec.

3 X 100 pull free  2:10

2 X 100 IM           2:30

·            20 X 25 as:

6 X 25 kick choice, alt. fast / easy   on 45            

6 X 25    ½ sculling / ½ swim           on 50

8 X 25 swim, descending 1     4              on 50

·            100 swim choice, easy

·            3 rounds of:         2 X 50 fast on 1:30

                                    1 X 50 easy on 2:00

Work the fast turns

                           

·            Swim down: 150 easy

2000