Workout: mardi, 09-12-14

Lane 4

Mardi, 07-12-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:00

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2100

Lane 3

Mardi, 07-12-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:00

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2100

Lane 2

Mardi, 07-12-14

·            400 swim, choice

·            6 X 50 pull & paddles on 1:10

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2000

Lane 1

Mardi, 07-12-14

·            400 swim, choice

·            6 X 50 pull & paddles on 1:15

Work on being smooth for all 8

·            2 X 100 IM with fins with 20 sec. rest

Descending 1 to 2

·            8 X 25 free sprinting drills       

·            50 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

1900