Workout: jeudi, 29-05-14

Lane 8

Jeudi, 29-05-14

·            300 swim choice

200 pull, free

100 kick, choice, no board

·            One stroke, no free set:

4 X 50 on 1:15 as: 25 DPS / 25 fast

3 X 100 on ? (approx. 10-15 sec. rest)

50 easy

2 X 200 on ? (approx. 20 sec. rest)

50 easy

·            3 X 400 free on 6:30 as

#1: alt. 25 fast / 75 moderate

#2: alt. 50 fast / 50 moderate

#3: all fast J

·            Swim down: 8 X 25 with 5 seconds rest,

Alternating: 25 no free / 25 free

3000

Lane 7

Jeudi, 29-05-14

·            300 swim choice

200 pull, free

100 kick, choice, no board

·            One stroke, no free set:

4 X 50 on 1:15 as: 25 DPS / 25 fast

3 X 100 on ? (approx. 10-15 sec. rest)

50 easy

2 X 200 on ? (approx. 20 sec. rest)

50 easy

·            3 X 400 free on 7:00 as

#1: alt. 25 fast / 75 moderate

#2: alt. 50 fast / 50 moderate

#3: all fast J

·            Swim down: 8 X 25 with 5 seconds rest,

Alternating: 25 no free / 25 free

3000

Lane 6

Jeudi, 29-05-14

·            300 swim choice

150 pull, free

100 kick, choice, no board

·            One stroke, no free set:

4 X 50 on 1:20 as: 25 DPS / 25 fast

3 X 100 on ? (approx. 10-15 sec. rest)

50 easy

2 X 200 on ? (approx. 20 sec. rest)

·            3 X 400 free on 7:30 as

#1: alt. 25 fast / 75 moderate

#2: alt. 50 fast / 50 moderate

#3: all fast J

·            Swim down: 4 X 25 with 5 seconds rest,

Alternating: 25 no free / 25 free

2800

Lane 5

Jeudi, 29-05-14

·            300 swim choice

150 pull, free

100 kick, choice, no board

·            One stroke, no free set:

4 X 50 on 1:20 as: 25 DPS / 25 fast

3 X 100 on ? (approx. 10-15 sec. rest)

50 easy

2 X 200 on ? (approx. 20 sec. rest)

·            3 X 400 free on 7:30 as

#1: alt. 25 fast / 75 moderate

#2: alt. 50 fast / 50 moderate

#3: all fast J

·            Swim down: 4 X 25 with 5 seconds rest,

Alternating: 25 no free / 25 free

2800