Workout: jeudi, 19-06-14

Lane 3 & 4

Jeudi, 19-06-14

·            400 swim, choice

·            12 X 50, 4 of each stroke, reverse IM order as

3 X 50 pull free on 1:05

3 X 50 breast, 25 kick / 25 swim on 1:20

3 X 50 back on 1:15

3 X 50 fly, 25 swim / 25 single arm on 1:20

·            50 easy

·            3 X alt:          150 no free on 3:45

200 free on 3:45

·            50 easy

·            300 back kick, w. fins – long body, focus on turns

·            Swim down: 50 easy

2500

Lane 1 & 2

Jeudi, 19-06-14

·            400 swim, choice

·            8 X 50, 2 of each stroke, reverse IM order as

3 X 50 pull free on 1:15

2 X 50 breast, 25 kick / 25 swim on 1:30

2 X 50 back on 1:20

2 X 50 fly, 25 swim / 25 single arm on 1:30

·            50 easy

·            3 X alt:          150 no free on 4:00

200 free on 4:15

·            50 easy

·            300 back kick, w. fins – long body, focus on turns

·            Swim down: 50 easy

2100