Workout: jeudi, 20-11-14

Lane 4

Jeudi, 20-11-14

·            200 swim, choice

100 swim, IM

100 kick, choice

·            16 X 25 free on 35 sec. as:

4 X 25 paddles + 4 X 25 left paddle

+ 4 X 25 right paddle + 4 X 25 no paddles

·            Fast, fin set:

4 X 75 alt.:           75 IM no breast on 1:30

75 free on 1:20

·            100 easy

·            4 X 75 (no fins) alt.:   

75 IM on 1:40

75 free on 1:30

·            100 easy

·            Repeat sets of 75’s: alt. 75 no free / 75 free

·            Swim down: 100 easy                     

2400

Lane 3

Jeudi, 20-11-14

·            200 swim, choice

100 swim, IM

100 kick, choice

·            16 X 25 free on 35 sec. as:

4 X 25 paddles + 4 X 25 left paddle

+ 4 X 25 right paddle + 4 X 25 no paddles

·            Fast, fin set:

4 X 75 alt.:           75 IM no breast on 1:30

75 free on 1:20

·            100 easy

·            4 X 75 (no fins) alt.:   

75 IM on 1:45

75 free on 1:30

·            50 easy

·            Repeat sets of 75’s: alt. 75 no free / 75 free

·            Swim down: 100 easy                     

2300

Lane 2

Jeudi, 20-11-14

·            200 swim, choice

100 swim, IM

100 kick, choice

·            16 X 25 free on 40 sec. as:

4 X 25 paddles + 4 X 25 left paddle

+ 4 X 25 right paddle + 4 X 25 no paddles

·            Fast, fin set:

4 X 75 alt.:           75 IM no breast on 1:40

75 free on 1:30

·            100 easy

·            4 X 75 (no fins) alt.:   

75 IM on 1:50

75 free on 1:40

·            100 easy

·            Repeat one set of 75’s (fins or no fins?)

·            Swim down: 100 easy                     

2000

Lane 1

Jeudi, 20-11-14

·            200 swim, choice

100 swim, IM

50 kick, choice

·            16 X 25 free on 40 sec. as:

4 X 25 paddles + 4 X 25 left paddle

+ 4 X 25 right paddle + 4 X 25 no paddles

·            Fast, fin set:

4 X 75 alt.:           75 IM no breast on 1:45

75 free on 1:30

·            50 easy

·            4 X 75 (no fins) alt.:   

75 IM on 2:00

75 free on 1:45

·            50 easy

·            Repeat one set of 75’s (fins or no fins?)

·            Swim down: 100 easy                     

1900