Workout: dimanche, 13-04-14

Lane 4

Dimanche, 13-04-14

·            400 swim, choice

·            200 kick choice, with fins,

alt.: 50 mod. / 50 fast

·            Aerobic set: (goal: hold pace and stroke count)

(If you want a no free set, go to lane 3)

8 X 100 swim, free on 1:50

200 easy, on 6:00

8 X 100 pull, free on 1:45

200 easy, on 6:00

8 X 100 with fins, free on 1:40

·            Swim down: 200 easy

3600

Lane 3

Dimanche, 13-04-14

·            400 swim, choice

·            200 kick choice, with fins,

alt.: 50 mod. / 50 fast

·            Aerobic set: (goal: hold pace and stroke count)

8 X 100 swim, on 2:10

100 easy, on 4:00

8 X 100 pull, free on 2:00

100 easy, on 4:00

8 X 100 with fins, on 1:50

·            Swim down: 200 easy

3400