Worlds workout: jeudi, 03-07-14

World’s Workout

Jeudi, 03-07-14

·            300 swim choice

          200 pull free

          200 kick choice

·            6 X 100 on 2:10, with fins, as 2 rounds of:                 

                           100 free build (very slow to fast)

100 alt.: 25 kick fast / 25 swim easy

100 swim, alt.: 25 fly / 25 breast pull

·            100 easy

·            200 race pace set – 3 rounds of alternating:

Race pace:    2 X 25    all with 10 sec. rest

                      2 X 50    (minus 50 sec.)

                      2 X 25    200 is on 4 min.

Easy on 4 min.: 50 swim / 50 drill / 50 swim

·            Leg power set - 8 rounds of vertical kick:

20 seconds fast kick / 40 seconds rest

·            Swim down: 150 easy

2800