Workout: mardi, 06-05-14

Lane 8

Mardi, 06-05-14

·            400 choice, every 4^th 25: ½ sculling, ½ swim

·            8 X 25 with fins on 40 sec. – each 25: build

IM order plus 4 X 25 choice

·            Distance workout: 1500/3000 focus

7 X 400 on 6:00 (or 6:30 ?), alternating:

             

                      400: 100 fast / 300 moderate

                      400: 300 moderate / 100 fast

Goal: 100 fast pace should be 5 seconds  faster than moderate pace.

·            Swim down: 200 easy, alternating 2 strokes

3600

Lane 7

Mardi, 06-05-14

·            400 choice, every 4^th 25: ½ sculling, ½ swim

·            8 X 25 with fins on 40 sec. – each 25: build

IM order plus 4 X 25 choice

·            Sprint workout: 200 focus

·            6 X 25 on 1:00, each 25:

10 sec. of vertical kicking +

13 m. sprint / 12 m. easy

·            50 easy

·            5 rounds of: 25 on 40sec. at 200 race pace

50 on 1:00    “   “    “     “    “

75 on 1:20    “    “    “   “   “

100 easy on 4:00

·            Swim down: 150 easy, alternating 2 strokes

2200

Lane 6

Mardi, 06-05-14

·            300 choice, every 4^th 25: ½ sculling, ½ swim

·            8 X 25 with fins on 40 sec. – each 25: build

IM order plus 4 X 25 choice

·            Distance workout: 1500/3000 focus

6 X 400 on 7:00 (or 7:30 ?), alternating:

             

                      400: 100 fast / 300 moderate

                      400: 300 moderate / 100 fast

              Goal: 100 fast pace should be 5 seconds

              faster than moderate pace.

·            Swim down: 200 easy, alternating 2 strokes

3100

Lane 5

Mardi, 06-05-14

·            300 choice, every 4^th 25: ½ sculling, ½ swim

·            8 X 25 with fins on 40 sec. – each 25: build

IM order plus 4 X 25 choice

·            Sprint workout: 200 focus

·            6 X 25 on 1:00, each 25:

10 sec. of vertical kicking +

13 m. sprint / 12 m. easy

·            50 easy

·            5 rounds of: 25 on 40sec. at 200 race pace

50 on 1:00    “   “    “     “    “

75 on 1:20    “    “    “   “   “

100 easy on 4:00

·            Swim down: 150 easy, alternating 2 strokes

2100