Workout: jeudi, 06-11-14

Lane 8

Jeudi, 06-11-14

·            200 swim, choice

200 pull, free

200 fly kick on back, with fins

·            4 X alt.:  25 no free (fast & DPS) on 30 sec.

50 free (fast turns) on 1:00

·            100 easy

·            2 rounds of:

200 IM fast on 3:15

100 recovery on 2:15 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:30

100 recovery on 2:30 same as

·            Peer coaching:

IM turns for all J

 

·            Swim down: 100 easy

2100 +

Lane 7

Jeudi, 06-11-14

·            200 swim, choice

200 pull, free

150 fly kick on back, with fins

·            4 X alt.:  25 no free (fast & DPS) on 30 sec.

50 free (fast turns) on 1:00

·            100 easy

·            2 rounds of:

200 IM fast on 3:20

100 recovery on 2:30 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:40

50 easy on 2:00

·            Peer coaching:

IM turns for all J

 

·            Swim down: 100 easy

2000 +

Lane 6

Jeudi, 06-11-14

·            200 swim, choice

200 pull, free

150 fly kick on back, with fins

·            4 X alt.:  25 no free (fast & DPS) on 35 sec.

50 free (fast turns) on 1:00

·            50 easy

·            2 rounds of:

200 IM fast on 3:30

100 recovery on 2:20 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:40

50 easy on 2:00

·            Peer coaching:

IM turns for all J

 

·            Swim down: 100 easy

2000 +

Lane 5

Jeudi, 06-11-14

·            200 swim, choice

150 pull, free

150 fly kick on back, with fins

·            4 X alt.:  25 no free (fast & DPS) on 35 sec.

50 free (fast turns) on 1:00

·            50 easy

·            2 rounds of:

200 IM fast on 3:30

100 recovery on 2:20 as:

(50 choice – 25 sculling – 25 easy)

100 IM fast on 1:40

50 easy on 2:00

·            Peer coaching:

IM turns for all J

 

·            Swim down: 100 easy

2000 +