Worlds workout: jeudi, 17-07-14

Worlds

Jeudi, 17-07-14

·            300 swim, choice

100 IM, drill of your choice

100 choice, each 25: 5 sculling, 20 swim

·            Focused kick set – 6 rounds of:

1-   10 sec. streamline kick against wall

2-   Flip (or open) turn

3-   Sprint swim to flags (20 m)

4-   10 sec. of vertical kick

5-   Push off and sprint 30 m (feet to wall)

6-   Rest & regroup

·            300 swim, choice, waveless stroke & turn

·            Max effort set - 3 rounds of:

1 X 50 on 50 sec. / 55 / 1:00

2 X 25 on 50 sec. / 55 / 1:00

1 X 50 on 50 sec. / 55 / 1:00

1 X 100 easy on Coach’s time

·            4 to 6 X out-in’s, for fun J

·            15 min. of starts with underwater coach

·            Swim down: 100 easy                      ~ 2400