Workout: dimanche, 12-10-14

Lane 4

Dimanche, 12-10-14

·            400 swim, choice

·            6 X 100 on 2:20, each 100: 50 back / 50 free

1^st 100: 2 X [25 3-3-3, 25 normal]

2^nd 100: 2 X [20 fists, 30 normal]

3^rd 100: 2 X [25 fast, 25 easy]

·            100 easy, choice

·            6 X 100 free with bucket on 2:00

·            150 easy, choice

·            6 X 100 free/back on 2:10, desc. 1 to 3

·            50 easy

·            10 minutes of turn practice:

3 drills to a perfect flip

2500 +

Lane 3

Dimanche, 12-10-14

·            400 swim, choice

·            6 X 100 on 2:20, each 100: 50 back / 50 free

1^st 100: 2 X [25 3-3-3, 25 normal]

2^nd 100: 2 X [20 fists, 30 normal]

3^rd 100: 2 X [25 fast, 25 easy]

·            100 easy, choice

·            5 X 100 free with bucket on 2:10

·            150 easy, choice

·            6 X 100 free/back on 2:15, desc. 1 to 3

·            50 easy

·            10 minutes of turn practice:

3 drills to a perfect flip

2400 +