Saturday 31 May 2014

Workout: mardi, 10-06-14

Lane 4
Mardi, 10-06-14
An 80’s aerobic workout

·            200 swim, choice
       200 pull free, every 4th 25: back
       200 kick choice, every 4th 25: fast
       200 IM, alternating: 25 swim / 25 drill


·            16 X 100 free, steady pace as:
       3 X 100 on 2:05
       3 X 100 on 2:00
       3 X 100 on 1:55
       3 X 100 on 2:00
       3 X 100 on 2:05
       1 X 100 easy

·            Swim down: 100 very easy
2500


Lane 3
Mardi, 10-06-14
An 80’s aerobic workout

·            200 swim, choice
       200 pull free, every 4th 25: back
       200 kick choice, every 4th 25: fast
       100 IM, alternating: 25 drill / 25 swim


·            15 X 100 free, steady pace as:
       3 X 100 on 2:10
       3 X 100 on 2:05
       3 X 100 on 2:00
       3 X 100 on 2:05
       3 X 100 on 2:10
      

·            Swim down: 100 very easy
2300


Lane 2
Mardi, 10-06-14
An 80’s aerobic workout

·            200 swim, choice
       200 pull free, every 4th 25: back
       200 kick choice, every 4th 25: fast
       100 IM, drill


·            15 X 100 free, steady pace as:
       3 X 100 on 2:20
       3 X 100 on 2:15
       3 X 100 on 2:10
       3 X 100 on 2:15
       3 X 100 on 2:20
      

·            Swim down: 100 very easy
2300

Lane 1
Mardi, 10-06-14
An 80’s aerobic workout

·            200 swim, choice
       200 pull free, every 4th 25: back
       100 kick choice, every 4th 25: fast
       100 IM, drill


·            15 X 100 free, steady pace as:
       3 X 100 on 2:30
       3 X 100 on 2:20
       3 X 100 on 2:10
       3 X 100 on 2:20
       3 X 100 on 2:30
      

·            Swim down: 100 very easy

2200

Workout: samedi, 07-06-14

Lane 4
Samedi, 07-06-14
·              400 swim, choice
200 IM, drills

·              12 X 50 on 1:20 as 4 rounds of:
50 for DPS (low count – slow speed)
50 for best golf score
50 (20 metres fast / 30 easy)

·              600 with fins, non-stop – each 50:
10 cycles perfect, and finish on back to kick

·              16 X 50 as:      3 X 50 descending on 1:10
1 X 50 easy on 2:00
3 X 50 descending on 1:05
1 X 50 easy on 2:00
3 X 50 descending on 1:00
1 X 50 easy on 2:00
3 X 50 descending on 55
1 X 50 easy

·              Swim down: 200 easy                              2800

Friday 30 May 2014

Workout: jeudi, 05-06-14

Lane 8
Jeudi, 05-06-14
An 80’s aerobic workout

·            400 swim, choice
       300 pull free, every 4th 25: back
       300 kick choice, every 4th 25: fast
       400 IM, alternating: 25 swim / 25 drill


·            16 X 100 free, steady pace as: (no free in lane 7)
       3 X 100 on 1:30
       3 X 100 on 1:25
       3 X 100 on 1:20
       3 X 100 on 1:25
       3 X 100 on 1:30
       1 X 100 easy

·            Swim down: 200 as 25 single arm / 25 normal
3200

Lane 7

Jeudi, 05-06-14
An 80’s aerobic workout

·            400 swim, choice
       300 pull free, every 4th 25: back
       300 kick choice, every 4th 25: fast
       200 IM, alternating: 25 swim / 25 drill


·            8 rounds of: (free distance set in lane 8)
       1 X 100 choice fast
       1 X 50 easy
       Follow lane 8’s pace times

·            Swim down: 200 as 25 single arm / 25 normal


2800

Lane 6
Jeudi, 05-06-14
An 80’s aerobic workout

·            300 swim, choice
       300 pull free, every 4th 25: back
       200 kick choice, every 4th 25: fast
       200 IM, alternating: 25 swim / 25 drill


·            16 X 100 free, steady pace as: (no free in lane 5)
       3 X 100 on 1:50
       3 X 100 on 1:45
       3 X 100 on 1:40
       3 X 100 on 1:45
       3 X 100 on 1:50
       1 X 100 easy

·            Swim down: 100 very easy
2700

Lane 5

Jeudi, 05-06-14
An 80’s aerobic workout

·            300 swim, choice
       300 pull free, every 4th 25: back
       200 kick choice, every 4th 25: fast
       200 IM, alternating: 25 swim / 25 drill


·            8 rounds of: (free distance set in lane 6)
       1 X 100 choice fast
       1 X 50 easy
       Follow lane 6’s pace times

·            Swim down: 100 very easy



2300