Workout: dimanche, 13-07-14

Lane 4

Dimanche, 13-07-14

·            400 swim, choice

·            8 X 100 with 45 seconds rest as:

1- Free, alt. 5 strokes head up/10 normal

2 - Free, alt.: 3 strokes/3seconds kick with fins

3 - Breast pull, with fins

4 - Breast swim, narrow and long

5 - Back: 50 3-3-3, 50 alt. 10 free / 10 back

6 - Back: 50 pull the rope, 25 extra roll, 25 fast

7 - Fly: 2 X (25 left arm / 25 right arm)

8 - Fly: full stroke (with fins?)

·            100 easy

·            3 X 100 on 3:00 as:

1 - Broken 10” at 50 (within 10” of race pace)

2 - Broken 20” at 50 (within 5 “ of race pace)

3 - Easy

·            30 minutes of speed games:

1 - Passing game (10 min.)

2 - Wall to lane rope races (10 min.)

3 - Elimination races: dive to lane rope

~ 2500