Workout: jeudi, 18-09-14

Lane 3 & 4

Jeudi, 18-09-14

·            5 (or 4) X 100 of smooth swimming with 10        seconds        rest between each 100.

·            300 kick, non-stop with fins (no fins: 200)

·            20 X 25 as:

              12 X 25: free, on 35 seconds (smooth)

              8 X 25: no free, on 45 sec (also smooth)

·            100 easy

·            12 X 50 as 4 rounds of:

              50 kick harder with 10 seconds rest

              50 swim smooth with 15 seconds rest

              50 swim with a bucket with 15 sec. rest

·            Swim down: 100 – 200 easy

2200

Lane 2

Jeudi, 18-09-14

·            5 (or 4) X 100 of smooth swimming with 10        seconds        rest between each 100.

·            250 kick, non-stop with fins (no fins: 200)

·            20 X 25 as:

              12 X 25: free, on 35 seconds (smooth)

              8 X 25: no free, on 45 sec (also smooth)

·            50 easy

·            12 X 50 as 4 rounds of:

              50 kick harder with 10 seconds rest

              50 swim smooth with 15 seconds rest

              50 swim with a bucket with 15 sec. rest

·            Swim down: 100 – 200 easy

2100

Lane 1

Jeudi, 18-09-14

·            4 (or 3) X 100 of smooth swimming with 10        seconds        rest between each 100.

·            250 kick, non-stop with fins (no fins: 200)

·            16 X 25 as:

              10 X 25: free, on 45 seconds (smooth)

              6 X 25: no free, on 55 sec (also smooth)

·            100 easy

·            9 X 50 as 3 rounds of:

              50 kick harder with 10 seconds rest

              50 swim smooth with 15 seconds rest

              50 swim with a bucket with 15 sec. rest

·            Swim down: 100 – 200 easy

1700