Workout: Worlds and jeudi, 26-06-14

Lane 7 & 8

Jeudi, 26-06-14

·            400 swim, choice

400 IM (with fins),

Alternating: 25 kick underwater / 25 drill long

·            Bucket work: 12 X 50, alternating:

50 free on 1:00 / 50 choice on 1:10

·            100 easy

·            Choice: distance in lane 7-8 or sprint in lane 5-6

·            1500 free as 3 rounds of alternating:

200 fast, 5 seconds rest to see your time

300 moderate, 5-10 seconds rest to reset

·            50 easy – 5 X 50 kick with 10 seconds rest

·            Swim down: 100 easy, easy

3400/3200

Lane 5 & 6

Jeudi, 26-06-14

·            400 swim, choice

200 IM (with fins),

Alternating: 25 kick underwater / 25 drill long

·            Bucket work: 12 X 50, alternating:

50 free on 1:05 / 50 choice on 1:15

·            100 easy

·            Choice: distance in lane 7-8 or sprint in lane 5-6

·            6 rounds of:

25 sprint all out with a bucket on 1:00

25 sprint, timed, no bucket on 1:00

25 easy on 1:00

·            50 easy – 6 X 25 perfect with 10 sec. rest

·            Swim down: 100 easy, easy

2300/2100