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