Workout: dimanche, 16-11-14

Lane 2

Dimanche, 16-11-14

·           400 swim, choice

·           8 X 50 with fins, alt: 50 no free on 1:15

50 free on 1:00

·           200 pull as 2 X (25 back – 75 free)

·           4 rounds of: (Focus: pacing)

100 with 10 sec. rest

150 with 10 sec. rest, faster than

50 easy

(the 300 is on 7:00)

·           Focus: good technique

8 X 50 choice on 1:30

4 X 50 choice with fins on 1:15

·           Swim down: 100 easy

2900            

Lane 1

Dimanche, 16-11-14

·           400 swim, choice

·           6 X 50 with fins, alt: 50 no free on 1:20

50 free on 1:10

·           200 pull as 2 X (25 back – 75 free)

·           3 rounds of: (Focus: pacing)

100 with 10 sec. rest

150 with 10 sec. rest, faster than

50 easy

(the 300 is on 8:00)

·           Focus: good technique

8 X 50 choice on 1:30

4 X 50 choice with fins on 1:20

·           Swim down: 100 easy

2500