Workout: jeudi, 30-10-14

Lane 8

Jeudi, 30-10-14

Happy Halloween!!!

·           Costume Parade J J J 

·           400 swim choice, every 4^th 25: no free

·           4 X 100 swim free on 1:30

1 X 50 easy on 1:30

4 X 100 pull free on 1:25

1 X 50 easy on 1:40

4 X 100 fins free on 1:20 (or pull/paddles)

1 X 100 easy

·           12 X 50 alternating:   50 mixed on 1:00

50 free on 50

·           100 easy, choice

·           Pair power kick:

6 to 8 X 30 sec. on / 30 sec. off

·           Swim down: 100 easy

2900

Lane 7

Jeudi, 30-10-14

Happy Halloween!!!

·           Costume Parade J J J 

·           400 swim choice, every 4^th 25: no free

·           4 X 100 swim free on 1:40

1 X 50 easy on 1:30

4 X 100 pull free on 1:35

1 X 50 easy on 1:40

4 X 100 fins free on 1:30 (or pull/paddles)

1 X 100 easy

·           10 X 50 alternating:   50 mixed on 1:05

50 free on 55

·           100 easy, choice

·           Pair power kick:

6 X 30 sec. on / 30 sec. off

·           Swim down: 100 easy

2700

Lane 6

Jeudi, 30-10-14

Happy Halloween!!!

·           Costume Parade J J J 

·           400 swim choice, every 4^th 25: no free

·           3 X 100 swim free on 1:50

1 X 50 easy on 1:30

3 X 100 pull free on 1:45

1 X 50 easy on 1:30

3 X 100 fins free on 1:40 (or pull/paddles)

1 X 100 easy

·           12 X 50 alternating:   50 mixed on 1:10

50 free on 1:00

·           100 easy, choice

·           Pair power kick:

6 to 8 X 30 sec. on / 30 sec. off

·           Swim down: 100 easy

 2500

Lane 5

Jeudi, 30-10-14

Happy Halloween!!!

·           Costume Parade J J J 

·           400 swim choice, every 4^th 25: no free

·           3 X 100 swim free on 1:50

1 X 50 easy on 1:30

3 X 100 pull free on 1:45

1 X 50 easy on 1:30

3 X 100 fins free on 1:40 (or pull/paddles)

1 X 100 easy

·           12 X 50 alternating:   50 mixed on 1:10

50 free on 1:00

·           100 easy, choice

·           Pair power kick:

6 to 8 X 30 sec. on / 30 sec. off

·           Swim down: 100 easy

 2500