World's workout: 12-06-14

Worlds

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

·            8 X 25 on 50 seconds, alternating:

25 sculling

25 swimming – build to a fast finish

·            2 rounds of: (200 pace work)

8 X 25 on 40 (45) + 50 easy on 2:00

6 X 25 on 30 (35) + 50 easy on 3:00

4 X 25 on 20 (25) + 100 easy on 4:00

2400