Workout: mardi, 21-10-14

Lane 4

Mardi, 21-10-14

·           400 swim, choice

·           16 X 25 fly drills

·           6 X 75 alternating:   75 fly/back/breast

On 2:00                             75 back/breast/free

·           200 pull free, breathing every 3 or 4

50 easy, choice

  

·           Speed set - 4 rounds of:

1 X 25 sprint on 45 sec.

1 X 50 fast on 1:00

1 X 75 mod. on 2:00

·           Swim down: 200 easy

2300

Lane 3

Mardi, 21-10-14

·           400 swim, choice

·           16 X 25 fly drills

·           6 X 75 alternating:   75 fly/back/breast

On 2:00                             75 back/breast/free

·           150 pull free, breathing every 3 or 4

50 easy, choice

  

·           Speed set - 4 rounds of:

1 X 25 sprint on 45 sec.

1 X 50 fast on 1:00

1 X 75 mod. on 2:00

·           Swim down: 150 easy

2200

Lane 2

Mardi, 21-10-14

·           400 swim, choice

·           16 X 25 fly drills

·           4 X 75 alternating:   75 fly/back/breast

Rest: 30 sec.              75 back/breast/free

·           200 pull free, breathing every 3 or 4

50 easy, choice

  

·           Speed set - 4 rounds of:

1 X 25 sprint on 45 sec.

1 X 50 fast on 1:00

1 X 75 mod. on 2:00

·           Swim down: 150 easy

2100

Lane 1

Mardi, 21-10-14

·           300 swim, choice

·           16 X 25 fly drills

·           4 X 75 alternating:   75 fly/back/breast

Rest: 30 sec.              75 back/breast/free

·           150 pull free, breathing every 3 or 4

50 easy, choice

  

·           Speed set - 4 rounds of:

1 X 25 sprint on 45 sec.

1 X 50 fast on 1:00

1 X 75 mod. on 2:00

·           Swim down: 100 easy

1900