Workout: dimanche, 28-09-14

Lane 2

Dimanche, 28-09-14

·            400 swim, choice (w. dive’n glide)

·            6 X 50 w. 15 sec. rest – each 50:

20 m kicking drill / 30 m swim

2 X IM order, no fly

·            6 X 100 free, with bucket on 2:30

Each 100: 50 mod./25 fast/25 easy

·            100 easy

·            6 X 200 w. 30 sec. rest as 2 rounds of:

200: 2 x (25 back/25 free/25 breast/25 free)

200: free

200: choice, with fins (or pullboy)

·            10 minutes: learn and/or practice flip turn

(3 drills + practice)

·            Swim down: 100 easy

2800

Lane 1

Dimanche, 28-09-14

·            400 swim, choice (w. dive’n glide)

·            6 X 50 w. 15 sec. rest – each 50:

20 m kicking drill / 30 m swim

2 X IM order, no fly

·            6 X 100 free, w. bucket on 2:30 (or 20 sec.)

Each 100: 50 mod./25 fast/25 easy

·            100 easy

·            5 X 200 w. 45 sec. rest as 2 rounds of:

200: 2 x (25 back/25 free/25 breast/25 free)

200: choice, with fins (or pullboy)

200: free

·            10 minutes: learn and/or practice flip turn

(3 drills + practice)

·            Swim down: 100 easy

2600