Workout: mardi, 28-10-14

Lane 8

Mardi, 28-10-14

·           400 swim, choice

·           2 X alternating: 75 IM           on 1:30

100 free

·           400 with fins, alternating:   

25 fast kick / 25 swim (pull?)

·           9 X 50 pace: 3 on 55, 3 on 50, 3 on 45

·           100 easy

·           Kilometre Challenge: 1000 timed

·           Swim down: 100 – 300 easy

2800 - 3000

Lane 7

Mardi, 28-10-14

·           300 swim, choice

·           2 X alternating: 75 IM           on 1:40

100 free

·           300 with fins, alternating:   

25 fast kick / 25 swim (pull?)

·           9 X 50 pace: 3 on 1:00, 3 on 55, 3 on 50

·           100 easy

·           Kilometre Challenge: 1000 timed

·           Swim down: 100 – 300 easy

2600 - 2800

Lane 6

Mardi, 28-10-14

·           400 swim, choice

·           2 X alternating: 75 IM           on 1:45

100 free

·           300 with fins, alternating:   

25 fast kick / 25 swim (pull?)

·           6 X 50 pace: 2 on 1:00, 2 on 55, 2 on 50

·           50 easy

·           Kilometre Challenge: 1000 timed

·           Swim down: 100 – 300 easy

2400 - 2600

Lane 5

Mardi, 28-10-14

·           400 swim, choice

·           2 X alternating: 75 IM           on 1:45

100 free

·           300 with fins, alternating:   

25 fast kick / 25 swim (pull?)

·           6 X 50 pace: 2 on 1:00, 2 on 55, 2 on 50

·           50 easy

·           Kilometre Challenge: 1000 timed

·           Swim down: 100 – 300 easy

2400 - 2600