Workout: samedi, 07-06-14

Lane 4

Samedi, 07-06-14

·              400 swim, choice

200 IM, drills

·              12 X 50 on 1:20 as 4 rounds of:

50 for DPS (low count – slow speed)

50 for best golf score

50 (20 metres fast / 30 easy)

·              600 with fins, non-stop – each 50:

10 cycles perfect, and finish on back to kick

·              16 X 50 as:      3 X 50 descending on 1:10

1 X 50 easy on 2:00

3 X 50 descending on 1:05

1 X 50 easy on 2:00

3 X 50 descending on 1:00

1 X 50 easy on 2:00

3 X 50 descending on 55

1 X 50 easy

·              Swim down: 200 easy                              2800