Workout: samedi, 24-05-14

Lane 1 & 2

Samedi, 24-05-14

·            400 swim, choice

·            6 X 50 with fins, on 1:20, alternating:

              50: kick underwater, finish smooth back

              50: 8 strokes of high fly, finish smooth free

·            50 easy

·            4 X 4 stations (30 sec. work / 15 sec.rest)

Stations:              1- Deck plank

                      2- Water push-ups

                      3- Vertical kicking

                      4- Vertical sculling

·            50 easy

·            6 X 100 on 2:45, each 100 is ’s

2 rounds of:

100: 1/3 fast, 1/3 mod, 1/3 easy

100: 1/3 easy, 1/3 fast, 1/3 mod.

100: 1/3 mod, 1/3 easy, 1/3 fast

·            Partner work: push-offs and breakouts

·            Swim down: 100 easy

1500 ++