Workout: jeudi, 12-06-14

Lane 3 & 4

Jeudi, 12-06-14

·            12 X 75 with 10 seconds rest as:

       4 X 75: choice

       4 X 75: one of each stroke in IM order as:

                      25 kick / 25 drill / 25 swim

       4 X 75: free as:

                      25 catch-up / 25 drag / 25 normal

·            Pacing set:

       2 rounds of: 4 X 50 pace on 1:10

                             1 X 400 on pace

                             1 X 50 easy

       Margin of error: 10” – off on 400

·            4 X 50 kick alternating:      1 X 50 on 1:15

1    X 50 on 1:30

·            Swim down: 100 easy                            

2500     

Lane 1 & 2

Jeudi, 12-06-14

·            12 X 75 with 10 seconds rest as:

       4 X 75: choice

       4 X 75: one of each stroke in IM order as:

                      25 kick / 25 drill / 25 swim

       4 X 75: free as:

                      25 catch-up / 25 drag / 25 normal

·            Pacing set:

       2 rounds of: 4 X 50 pace on 1:20

                             1 X 200 on pace

                             1 X 50 easy

       Margin of error: 8” – off on 200

·            4 X 50 kick alternating:      1 X 50 on 1:15

1    X 50 on 1:30

·            Swim down: 100 easy                            

2100