Worlds workout: mardi, 22-07-14

World

Mardi, 22-07-14

·            300 swim, choice

150 pull, choice

150 kick, choice

·            3 rounds of:         8 X 25 on 45 seconds

+ 1 X 50 easy on 2:00

              As:         2 X 25 leg drill

                             2 X 25 arm drill

                             2 X 25 DPS, at moderate speed

                             1 X 25 easy, whatever J

                             1 X 25 fast (90-95 % of max)

·            3 rounds of:

1 X 25 on 40 sec. mod., with good tech.

1 X 50 on 1:20, 15 easy-20 fast– 15 easy

(very fast turn)

1 X 75 on 1:30 Goal: 100 pace + 5 sec.

1 X 50 on 2:00, easy

1 X 75 on 2:00, at 100 race pace,

broken 10 sec. every 25

1 X 75 easy

Rest 2 minutes and repeat

2500