Workout: mardi, 04-11-14

Lane 7 & 8

Mardi, 04-11-14

·            6 X 100 with 10 seconds rest

Alt.: 100 choice – 100 IM drill or swim

·            8 X 25 kick on 50 sec. - fast, 2 of each stroke

·            6 rounds of:

25 fly, long on 35 sec (low stroke count)

50 back/breast on 1:10 (work the turn)

25 free, fast on 45 sec.

·            300 pull, alt. 25 free / 25 back (lane 7: 250)

·            6 X 100, alternating:

100 IM fast & perfect on 1:50

100 easy on 2:20 (or 150? – or 50?)

·            Swim down: 100 easy

2400 (2650 – 2200)

Lane 5 & 6

Mardi, 04-11-14

·            5 X 100 with 10 seconds rest

Alt.: 100 choice – 100 IM drill or swim

·            8 X 25 kick on 50 sec. - fast, 2 of each stroke

·            6 rounds of:

25 fly, long on 35 sec (low stroke count)

50 back/breast on 1:10 (work the turn)

25 free, fast on 45 sec.

·            150 pull, alt. 25 free / 25 back

·            6 X 100, alternating:

100 IM fast & perfect on 2:00

100 easy on 2:30 (or 150? – or 50?)

·            Swim down: 50 easy

2100 (2350 – 1950)