Workout: jeudi, 05-06-14

Lane 8

Jeudi, 05-06-14

An 80’s aerobic workout

·            400 swim, choice

       300 pull free, every 4^th 25: back

       300 kick choice, every 4^th 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 4^th 25: back

       300 kick choice, every 4^th 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 4^th 25: back

       200 kick choice, every 4^th 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 4^th 25: back

       200 kick choice, every 4^th 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