Workout: mardi, 13-05-14

Lane 4

Mardi, 13-05-14

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

·            8 X 25 with fins on 45 sec. – each 25: build

IM order plus 4 X 25 choice

·            Distance workout: 1500/3000 focus

5 X 400 on 8:00 (or 8:30 ?), 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

2700

Lane 3

Mardi, 13-05-14

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

·            8 X 25 with fins on 45 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

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

50 on 1:10    “   “    “     “    “

75 on 1:20    “    “    “   “   “

100 easy on 3:50

·            Swim down: 200 easy, alternating 2 strokes

1900

Lane 2

Mardi, 13-05-14

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

·            8 X 25 with fins on 45 sec. – each 25: build

IM order plus 4 X 25 choice

·            Distance workout: 1500/3000 focus

5 X 400 on 8:30 (or 9:00 ?), 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: 100 easy, alternating 2 strokes

2600

Lane 1

Mardi, 13-05-14

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

·            8 X 25 with fins on 45 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

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

50 on 1:10    “   “    “     “    “

75 on 1:20    “    “    “   “   “

100 easy on 3:50

·            Swim down: 200 easy, alternating 2 strokes

1900