Workout: mardi, 03-06-14

Lane 7 & 8

Mardi 03-06-14

·            4 X 150 with 15 seconds rest as:

150 swim choice

150 pull free

150 swim, no free

150 free alt.: 25 catch up / 25 drag fingers

·            8 X 50 as 2 rounds of:

3 X 50 on 45 seconds

1 X 50 easy on 1:15

·            Kilometer Challenge:

1 X 1000 timed, choice

·            Easy swim while your lane mates finish the 1000

·            12 X 50 as 3 rounds of: (with fins?)

3 X 50 kick on 1:00

1    X 50 swim easy on 1:10

·            Swim down: 100 easy                      ~ 2800  

Lane 5 & 6

Mardi 03-06-14

·            4 X 150 with 15 seconds rest as:

150 swim choice

150 pull free

150 swim, no free

150 free alt.: 25 catch up / 25 drag fingers

·            8 X 50 as 2 rounds of:

3 X 50 on 55 seconds

1 X 50 easy on 1:15

·            Kilometer Challenge:

1 X 1000 timed, choice

·            Easy swim while your lane mates finish the 1000

·            8 X 50 as 2 rounds of: (with fins?)

3 X 50 kick on 1:10

1 X 50 swim easy on 1:20

·            Swim down: 100 easy                      ~ 2600