Workout: mardi, 16-09-14

Lane 3 & 4

                                            Mardi, 16-09-14                                           

·               Club intro.      

·              300 swim, choice

·              6 X 50 pull or swim, free, on 1:15

         (breathing every 3^rd stroke)

·              100 choice, easy drills (single arm, fists, catch up…)

·              16 X 25 alternating:

                  2 X 25 kick choice on 45 seconds

                  2 X 25 swim choice on 35 seconds

·              100 easy, choice

·              12 X 25 alternating: (any stroke)

                  2 X 25: ½ sculling, ½ swimming – rest 10 sec.

2 X 25 counting strokes – rest 15 sec.

·              Smooth swimming until 8:30 (9:30), any stroke,

with or without toys J

Approx.: 1800

Lane 2

                                            Mardi, 16-09-14                                           

·               Club intro.      

·              250 swim, choice

·              6 X 50 pull or swim, free, on 1:15

         (breathing every 3^rd stroke)

·              100 choice, easy drills (single arm, fists, catch up…)

·              16 X 25 alternating:

                  2 X 25 kick choice on 45 seconds

                  2 X 25 swim choice on 35 seconds

·              50 easy, choice

·              12 X 25 alternating: (any stroke)

                  2 X 25: ½ sculling, ½ swimming – rest 10 sec.

2 X 25 counting strokes – rest 15 sec.

·              Smooth swimming until 8:30 (9:30), any stroke,

with or without toys J

Approx.: 1700

Lane 1

                                            Mardi, 16-09-14                                           

·               Club intro.      

·              200 swim, choice

·              4 to 6 X 50 pull or swim, free, rest between 10 and 20

         seconds (breathing every 3^rd stroke)

·              50 choice, easy drills (single arm, fists, catch up…)

·              12 X 25 alternating:

                  2 X 25 kick choice, rest 10 seconds

                  2 X 25 swim choice, rest 15 seconds

·              50 easy, choice

·              12 X 25 alternating: (any stroke)

                  2 X 25: ½ sculling, ½ swimming – rest 10 sec.

2 X 25 counting strokes – rest 15 sec.

·              Smooth swimming until 8:30 (9:30), any stroke,

with or without toys J

Approx.: 1500