Lane 8
Jeudi, 08-05-14
· 200 swim, choice
· 4 X 50 on 1:00 as: 50 free
Each
50: 50 breast/free
Mod. Speed, 50 back/breast
Long
turns 50 fly/back
· 200 kick, choice
· 4 X 50 on 1:20, reverse IM order as:
30 m. very fast, 20 m. very slow
· 200 pull, free as 2 X (25 left fist, 25
normal,
25
right fist, 25 normal)
· Distance
workout: 400/800 focus
6 rounds of:
50 smooth on 50
seconds
100 moderate on
1:30
150 fast on 1:50 (1:55 or 2:00)
· Swim down:
100
easy / 100 kick / 100 easy
3100
Lane 7
Jeudi, 08-05-14
· 200 swim, choice
· 4 X 50 on 1:00 as: 50 free
Each
50: 50 breast/free
Mod. Speed, 50 back/breast
Long
turns 50 fly/back
· 200 kick, choice
· 4 X 50 on 1:20, reverse IM order as:
30 m. very fast, 20 m. very slow
· 200 pull, free as 2 X (25 left fist, 25
normal,
25
right fist, 25 normal)
· Sprint
workout: 100 focus
2
rounds of: 2 X 25 on 45
4 X 25 on 40 + 20” extra
6 X 25 on 35 + 30” extra
8 X 25 on 30 + 1:00 extra
5 X 25 on 35 + 75 easy
· Swim down:
100
easy / 100 kick / 100 easy
~ 2400
Lane 6
Jeudi, 08-05-14
· 200 swim, choice
· 4 X 50 on 1:05 as: 50 free
Each
50: 50 breast/free
Mod. Speed, 50 back/breast
Long
turns 50 fly/back
· 100 kick, choice
· 4 X 50 on 1:20, reverse IM order as:
30 m. very fast, 20 m. very slow
· 200 pull, free as 2 X (25 left fist, 25
normal,
25
right fist, 25 normal)
· Distance
workout: 400/800 focus
5 rounds of:
50 smooth on
1:00
100 moderate on
1:45
150 fast on 2:15 (2:20 or 2:25)
· Swim down:
100
easy / 100 kick / 100 easy
2700
Lane 5
Jeudi, 08-05-14
· 200 swim, choice
· 4 X 50 on 1:00 as: 50 free
Each
50: 50 breast/free
Mod. Speed, 50 back/breast
Long
turns 50 fly/back
· 100 kick, choice
· 4 X 50 on 1:20, reverse IM order as:
30 m. very fast, 20 m. very slow
· 200 pull, free as 2 X (25 left fist, 25
normal,
25
right fist, 25 normal)
· Sprint
workout: 100 focus
2
rounds of: 2 X 25 on 45
4 X 25 on 40 + 20” extra
6 X 25 on 35 + 30” extra
8 X 25 on 30 + 1:00 extra
5 X 25 on 35 + 75 easy
· Swim down:
100
easy / 100 kick / 100 easy
~ 2300
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