Workout: mardi, 09-12-14

Lane 4

Mardi, 07-12-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:00

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2100

Lane 3

Mardi, 07-12-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:00

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2100

Lane 2

Mardi, 07-12-14

·            400 swim, choice

·            6 X 50 pull & paddles on 1:10

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2000

Lane 1

Mardi, 07-12-14

·            400 swim, choice

·            6 X 50 pull & paddles on 1:15

Work on being smooth for all 8

·            2 X 100 IM with fins with 20 sec. rest

Descending 1 to 2

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

1900

Workout: jeudi, 27-11-14

Lane 8

Jeudi, 27-11-14

·            400 swim, choice

·            4 X 100 on 1:50 alternating:     100 pull free

                                                          100 swim IM

·            Second stroke set:

       8 X 25 kick on 40 seconds

       50 easy

       8 X 25 swim on 40 seconds: ½ fast / ½ long

       50 easy

       8 X 50 on 1:10 – focus on stroke & turn

       50 easy

·            4 X 150 on 2:30, descending 1 to 4

       Each 150: alternating 25 free / 25 stroke

·            50 easy + 6 X 40 sec. vert. kick / 20 sec. rest

+ 50 easy

2800

Lane 7

Jeudi, 27-11-14

·            400 swim, choice

·            4 X 100 on 1:50 alternating:     100 pull free

                                                         100 swim IM

·            Second stroke set:

       8 X 25 kick on 40 seconds

       50 easy

       8 X 25 swim on 40 seconds: ½ fast / ½ long

       50 easy

       8 X 50 on 1:15 – focus on stroke & turn

       50 easy

·            3 X 150 on 2:45, descending 1 to 3

       Each 150: alternating 25 free / 25 stroke

·            50 easy + 6 X 40 sec. vert. kick / 20 sec. rest

+ 50 easy

2600

Lane 6

Jeudi, 27-11-14

·            300 swim, choice

·            4 X 100 on 2:00 alternating:     100 pull free

                                                          100 swim IM

·            Second stroke set:

       8 X 25 kick on 40 seconds

       50 easy

       8 X 25 swim on 40 seconds: ½ fast / ½ long

       50 easy

       8 X 50 on 1:20 – focus on stroke & turn

       50 easy

·            3 X 150 on 3:00, descending 1 to 3

       Each 150: alternating 25 free / 25 stroke

·            50 easy + 4 X 40 sec. vert. kick / 20 sec. rest

+ 50 easy

2400

Lane 5

Jeudi, 27-11-14

·            300 swim, choice

·            4 X 100 on 2:00 alternating:     100 pull free

                                                          100 swim IM

·            Second stroke set:

       8 X 25 kick on 40 seconds

       50 easy

       8 X 25 swim on 40 seconds: ½ fast / ½ long

       50 easy

       8 X 50 on 1:20 – focus on stroke & turn

       50 easy

·            3 X 150 on 3:15, descending 1 to 3

       Each 150: alternating 25 free / 25 stroke

·            4 X 40 sec. vert. kick / 20 sec. rest

+ 50 easy

2300