World's workout: jeudi, 31-07-14

Worlds

Jeudi, 31-07-14

·            400 swim, choice

·            8 X 50 pull, alternating:

50 free on 1:15, smooth, not fast

50: 25 no free/25 free, on 1:00, faster

·            6 X 75 choice, on 1:50 – each 75:

25 kick fast

25 swim, smooth, moderate

25 very easy

·            50 easy

·            2 rounds of:

4 X 20 all out, 5 easy on 1:15

(from very fast to faster to all out)

              1 X 50 easy - 2 minutes rest

              3 X 50 on 2:00 with 30 m all out, 20 easy

              1 X 50 easy - 2 minutes rest

·            Practice starts (4 perfect ones)

·            Swim down                                      ~ 2200