Workout: samedi, 14-06-14

Lane 2

Samedi, 14-06-14

·              400 swim, choice

·              12 X 50 with fins - 15 seconds rest – alternating:

50 kick on your back (fly or flutter)

50 swim, free, breathing every 3^rd or 4^th stroke

·              200 as 4 X (20 m. sculling / 30 m. swim moderate)

·              Open water drills:

8 X 50 free on 1:20 – “color check” drill

100 easy

4 X 100 on 2:20 – “run/dive” drill

100 easy

1 X 400 – 50 fast / 350 moderate

50 easy

Start drill

Swim down: 150 easy                                 3000

Lane 1

Samedi, 14-06-14

·              400 swim, choice

·              10 X 50 with fins - 15 seconds rest – alternating:

50 kick on your back (fly or flutter)

50 swim, free, breathing every 3^rd or 4^th stroke

·              200 as 4 X (20 m. sculling / 30 m. swim moderate)

·              Open water drills:

8 X 50 free on 1:20 – “color check” drill

100 easy

4 X 100 on 2:30 – “run/dive” drill

50 easy

1 X 400 – 50 fast / 350 moderate

50 easy

Start drill

Swim down: 150 easy                                 2800