Workout: samedi, 05-07-14

Lane 4

Samedi, 05-07-14

·            400 swim, choice + 200 IM drills

·            24 X 50 on 1:20 as 3 rounds of:

3 X 50 kick (20 / 30 / 40 fast, finish easy)

1 X 50 swim, easy

2 X 50 swim, DPS

              1 X 50 swim, fast

              1 X 50 easy (bring back your board)

·            12 X 50 with 20 to 30 seconds rest as:

3 rounds of:

50: 4 fast dive’n glide – 8 extra long breast –

finish easy

50: 8 fly strokes, fast & perfect – finish free

50: 25 back, head 1^st scull – 25 back swim

50: 8 free strokes, all out, no breathing + flip turn – easy to black line – sprint to wall

·            50 easy

5 X 50 on 2:00, 8-10-12-14-16 cycles all out

100 easy

                      2800