Workout: jeudi, 23-10-14

Lane 4

Jeudi, 23-10-14

·           300 swim, choice

300 IM, w. fins, 25 kick/25 drill/25 swim

·           12 X 50 free as:

6 X 50 swim on 1:10

6 X 50 pull on 1:00

·           6 X 100 with fins on 2:20, each 100:

25 fly swim, extra long

25 fly kick on back

25 fly single arm

25 free (or back)

·           200 kick, no fins, choice

·           Learn / practice IM turns

·           Swim down: 100 easy

~ 2300

Lane 3

Jeudi, 23-10-14

·           300 swim, choice

300 IM, w. fins, 25 kick/25 drill/25 swim

·           12 X 50 free as:

6 X 50 swim on 1:10

6 X 50 pull on 1:00

·           6 X 100 with fins on 2:20, each 100:

25 fly swim, extra long

25 fly kick on back

25 fly single arm

25 free (or back)

·           150 kick, no fins, choice

·           Learn / practice IM turns

·           Swim down: 50 easy

~ 2200

Lane 2

Jeudi, 23-10-14

·           300 swim, choice

200 IM, w. fins, alt.: 25 kick / 25 swim

·           12 X 50 free as:

6 X 50 swim on 1:15

6 X 50 pull on 1:05

·           6 X 100 with fins on 2:30, each 100:

25 fly swim, extra long

25 fly kick on back

25 fly single arm

25 free (or back)

·           100 kick, no fins, choice

·           Learn / practice IM turns

·           Swim down: 100 easy

~ 2000

Lane 1

Jeudi, 23-10-14

·           300 swim, choice

200 IM, w. fins, alt.: 25 kick / 25 swim

·           8 X 50 free as:

4 X 50 swim on 1:20

4 X 50 pull on 1:10

·           6 X 100 with fins on 2:30, each 100:

25 fly swim, extra long

25 fly kick on back

25 fly single arm

25 free (or back)

·           100 kick, no fins, choice

·           Learn / practice IM turns

·           Swim down: 100 easy

~ 1900