Workout: dimanche, 06-07-14

Lane 4

Dimanche, 06-07-14

·               400 swim, choice

·               8 X 75 on 1:45, 2 of each stroke, rev. IM

Each 75: 25 kick / 25 drill / 25 swim

·               8 X 200 as:

2 X 200 bucket on 3:45

2 X 200 pull on 3:30

2 X 200 pull & paddles on 3:15

2 X 200 fins on 3:00

·               200 easy, alt. 50 back / 50 breast

·               12 X 50 desc. 1 to 6, golf style, as:

6 X 50 on 1:00

6 X 50 on 1:15

·               Swim down: 100 easy

3500

Lane 3

Dimanche, 06-07-14

·               400 swim, choice

·               8 X 75 on 1:45, 2 of each stroke, rev. IM

Each 75: 25 kick / 25 drill / 25 swim

·               8 X 200 as:

2 X 200 bucket on 4:00

2 X 200 pull on 3:45

2 X 200 pull & paddles on 3:30

2 X 200 fins on 3:15

·               100 easy, alt. 50 back / 50 breast

·               12 X 50 desc. 1 to 6, golf style, as:

6 X 50 on 1:00

6 X 50 on 1:15

·               Swim down: 100 easy

3400

Lane 2

Dimanche, 06-07-14

·               400 swim, choice

·               8 X 75 on 2:00, 2 of each stroke, rev. IM

Each 75: 25 kick / 25 drill / 25 swim

·               6 X 200 as:

2 X 200 bucket on 4:30

2 X 200 pull on 4:15

2 X 200 fins on 4:00

·               100 easy, alt. 50 back / 50 breast

·               12 X 50 desc. 1 to 6, golf style, as:

6 X 50 on 1:10

6 X 50 on 1:20

·               Swim down: 100 easy

3000

Lane 1

Dimanche, 06-07-14

·               400 swim, choice

·               8 X 75 on 2:15, 2 of each stroke, rev. IM

Each 75: 25 kick / 25 drill / 25 swim

·               6 X 200 as:

2 X 200 bucket on 4:40

2 X 200 pull on 4:20

2 X 200 fins on 4:00

·               100 easy, alt. 50 back / 50 breast

·               10 X 50 desc. 1 to 5, golf style, as:

6 X 50 on 1:15

6 X 50 on 1:30

·               Swim down: 100 easy

2900