Workout: jeudi, 16-10-14

Lane 3 & 4

Jeudi, 16-10-14

·            400 swim, every 4^th 25: breaststroke

·            12 X 25 breast drills with 15 sec. rest as:

4 X 25: kick, no board

4 X 25: pull drills

4 X 25: alt. DPS / normal

·            50 easy, choice

·            12 X 50 alt.:         50 breast on 1:20

50 free on 1:05

              Focus: good technique & turns

·            100 easy, choice

·            8 X 75, alt.:   75 breast/back/free

75 back/breast/free

              on 2:00 – Focus on good form all the way

·            Swim down: 150 easy

2200

Lane 2

Jeudi, 16-10-14

·            400 swim, every 4^th 25: breaststroke

·            12 X 25 breast drills with 15 sec. rest as:

4 X 25: kick, no board

4 X 25: pull drills

4 X 25: alt. DPS / normal

·            50 easy, choice

·            10 X 50 alt.:         50 breast on 1:20

50 free on 1:10

              Focus: good technique & turns

·            100 easy, choice

·            8 X 75, alt.:   75 breast/back/free

75 back/breast/free

              on 2:00 – Focus on good form all the way

·            Swim down: 150 easy

2100

Lane 1

Jeudi, 16-10-14

·            300 swim, every 4^th 25: breaststroke

·            12 X 25 breast drills with 15 sec. rest as:

4 X 25: kick, no board

4 X 25: pull drills

4 X 25: alt. DPS / normal

·            50 easy, choice

·            10 X 50 alt.:         50 breast – rest: 15 sec.

50 free – rest: 15 sec.

              Focus: good technique & turns

·            100 easy, choice

·            6 X 75, alt.:   75 breast/back/free

75 back/breast/free

              Rest: 20 sec. – Focus on form all the way

·            Swim down: 100 easy

1800