Workout: samedi, 12-07-14

Lane 4

Samedi, 12-07-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:10 – each 50:

20 no free / 30 free

·            8 X 50 with fins on 1:15 – each 50:

20 swim fast / 10 kick fast / 20 swim mod.

·            100 easy

·            2 K for time - suggested goal:

Km challenge’s time X 2 + 1 minute

·            Swim down set:

x X 50 choice with 20-30 sec. rest –

Each 50: 25 perfect technique, DPS, etc.

              25 easy

~ 3500

                                                                               Lane 3

Samedi, 12-07-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:10 – each 50:

20 no free / 30 free

·            8 X 50 with fins on 1:15 – each 50:

20 swim fast / 10 kick fast / 20 swim mod.

·            100 easy

·            3 rounds of:

20 all out / 20 walk back on ~ 2:00

30 all out / 30 walk back on ~ 2:00

40 all out / 40 walk back on ~ 3:00

50 all out / 50 walk back on ~ 4:00

·            Swim down set:

x X 50 choice with 20-30 sec. rest –

Each 50: 25 perfect technique, DPS, etc.

              25 easy

~ 2200