Workout: samedi, 08-11-14

Lane 4

Samedi, 08-11-14

·            400 swim, choice

       400 free, pull (paddles?)

Alt.: 50 breathing every 4 or 5 / 50 normal

·            9 X 100 IM on 2:15, 3 rounds of:

100 IM: 25 ½ arm – 25 band/no band –

25 super glide – 25 fists/no fists

100 IM: accelerate in and out of transitions

100 choice: 50 fast / 50 easy

·            300 as    shallow end: fly and glide

deep end: choice

·            12 minutes of non-stop kicking with 15

seconds of sprint at every whistle.

·            12 minutes of non-stop (?) swimming with:

6 cycles all out off every wall.

·            Swim down: 100 easy

~ 3400

Lane 3

Samedi, 08-11-14

·            400 swim, choice

       300 free, pull (paddles?)

Alt.: 50 breathing every 4 or 5 / 50 normal

·            9 X 100 IM on 2:20, 3 rounds of:

100 IM: 25 ½ arm – 25 band/no band –

25 super glide – 25 fists/no fists

100 IM: accelerate in and out of transitions

100 choice: 50 fast / 50 easy

·            200 as    shallow end: fly and glide

deep end: choice

·            12 minutes of non-stop kicking with 15

seconds of sprint at every whistle.

·            12 minutes of non-stop (?) swimming with:

6 cycles all out off every wall.

·            Swim down: 100 easy

~ 3200