Workout: samedi, 01-11-14

Lane 4

Samedi, 01-11-14

·           400 swim, choice

·           6 X 100 on 2:00, alt.:       100 IM

DPS focus                         100 choice

 

·           8 X 50 kick choice, alt.:   50 fast on 1:00

50 mod on 1:15

                                                         

·           Free, aerobic set - 2 rounds of:

                      2 X 50 buckets on 1:10

                      1 X 200 swim, hard, on 3:10

                      1 X 100 easy, on 2:50

                      4 X 50 buckets on 1:10

                      1 X 200 swim, hard, on 3:10

                      1 X 100 easy, on 2:50

·           Swim down: 100 easy

3300

Lane 3

Samedi, 01-11-14

·           400 swim, choice

·           5 X 100 on 2:10, alt.:       100 IM

DPS focus                         100 choice

 

·           8 X 50 kick choice, alt.:   50 fast on 1:10

50 mod on 1:20

                                                         

·           Free, aerobic set - 2 rounds of:

                     2 X 50 buckets on 1:15

                      1 X 200 swim, hard, on 3:45

                      1 X 50 easy, on 2:00

                      4 X 50 buckets on 1:15

                      1 X 200 swim, hard, on 3:45                                    1 X 50 easy, on 2:00

·           Swim down: 100 easy

3000