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