Worlds workout: mardi, 08-07-14

Worlds

Mardi, 08-07-14

·            400 (or 300) swim, choice

·            6 X 50 kick, choice on 1:00 (fins or not)

Steady effort – even 50’s: no board

·            4 X 100 pull & paddles on 1:30 (or 1:45)

Descending 1 to 4

·            Pace set (400):

2 X 50 on 40 (or 45 / 50) + 50 easy on 1:30

4 X 50 on 40 (or 45 / 50) + 50 easy on 1:30

6 X 50 on 40 (or 45 / 50) + 100 easy

·            6 to 8 X 25 with 15 seconds rest

Each 25: 2/3 swim, 1/3 fast scull

·            Speed set (100) - 2 rounds of:

6 X 25 on 40 sec. + 3 min. rest

4 X 25 on 30 sec. + 3 min. rest

2 X 25 on 20 sec. (or 25) + 3 min. rest

·            Swim down: 100 easy                     

~ 2500