Workout: jeudi, 13-11-14

Lane 4

Jeudi, 13-11-14

·            200 swim, choice – rest 10 sec.

200 free, alt.: 25 very low count / 25 normal

·            3 X 100 IM with 15 sec. rest as:

25 single arm, 25 pull rope every 3^rd pull,

25 kick-kick-pull, 25 4 pull band, 4 no band

·            3 rounds of:

6 X 50 free on hard pace time (55? 1:00?)

+ 150 alt. 25 slow but perfect / 25 easy

Rest 1 minute

·            4 X 75 on 2:00 as:

75 easy

75: 25 sprint / 50 easy

75: 50 sprint / 25 easy

75: all sprint

·            Swim down: 150 easy

2500

Lane 3

Jeudi, 13-11-14

·            200 swim, choice – rest 10 sec.

200 free, alt.: 25 very low count / 25 normal

·            3 X 100 IM with 15 sec. rest as:

25 single arm, 25 pull rope every 3^rd pull,

25 kick-kick-pull, 25 4 pull band, 4 no band

·            3 rounds of:

6 X 50 free on hard pace time (55? 1:00?)

+ 150 alt. 25 slow but perfect / 25 easy

Rest 1 minute

·            4 X 75 on 2:00 as:

75 easy

75: 25 sprint / 50 easy

75: 50 sprint / 25 easy

75: all sprint

·            Swim down: 150 easy

2500

Lane 2

Jeudi, 13-11-14

·            200 swim, choice – rest 10 sec.

150 free, alt.: 25 very low count / 25 normal

·            3 X 100 IM with 15 sec. rest as:

25 single arm, 25 pull rope every 3^rd pull,

25 kick-kick-pull, 25 4 pull band, 4 no band

·            3 rounds of:

5 X 50 free on hard pace time (1:00? 1:05?)

+ 150 alt. 25 slow but perfect / 25 easy

Rest 1 minute

·            4 X 75 on 2:00 as:

75 easy

75: 25 sprint / 50 easy

75: 50 sprint / 25 easy

75: all sprint

·            Swim down: 100 easy

2300

Lane 1

Jeudi, 13-11-14

·            200 swim, choice – rest 10 sec.

150 free, alt.: 25 very low count / 25 normal

·            2 (or 3) X 100 IM with 15 sec. rest as:

25 single arm, 25 pull rope every 3^rd pull,

25 kick-kick-pull, 25 4 pull band, 4 no band

·            3 rounds of:

5 X 50 free on hard pace time (1:10? 1:15?)

+ 100 alt. 25 slow but perfect / 25 easy

Rest 1 minute

·            4 X 75 on 2:00 as:

75 easy

75: 25 sprint / 50 easy

75: 50 sprint / 25 easy

75: all sprint

·            Swim down: 100 easy

2100