Workout: mardi, 10-06-14

Lane 4

Mardi, 10-06-14

An 80’s aerobic workout

·            200 swim, choice

       200 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:

       3 X 100 on 2:05

       3 X 100 on 2:00

       3 X 100 on 1:55

       3 X 100 on 2:00

       3 X 100 on 2:05

       1 X 100 easy

·            Swim down: 100 very easy

2500

Lane 3

Mardi, 10-06-14

An 80’s aerobic workout

·            200 swim, choice

       200 pull free, every 4^th 25: back

       200 kick choice, every 4^th 25: fast

       100 IM, alternating: 25 drill / 25 swim

·            15 X 100 free, steady pace as:

       3 X 100 on 2:10

       3 X 100 on 2:05

       3 X 100 on 2:00

       3 X 100 on 2:05

       3 X 100 on 2:10

      

·            Swim down: 100 very easy

2300

Lane 2

Mardi, 10-06-14

An 80’s aerobic workout

·            200 swim, choice

       200 pull free, every 4^th 25: back

       200 kick choice, every 4^th 25: fast

       100 IM, drill

·            15 X 100 free, steady pace as:

       3 X 100 on 2:20

       3 X 100 on 2:15

       3 X 100 on 2:10

       3 X 100 on 2:15

       3 X 100 on 2:20

      

·            Swim down: 100 very easy

2300

Lane 1

Mardi, 10-06-14

An 80’s aerobic workout

·            200 swim, choice

       200 pull free, every 4^th 25: back

       100 kick choice, every 4^th 25: fast

       100 IM, drill

·            15 X 100 free, steady pace as:

       3 X 100 on 2:30

       3 X 100 on 2:20

       3 X 100 on 2:10

       3 X 100 on 2:20

       3 X 100 on 2:30

      

·            Swim down: 100 very easy

2200