Workout: dimanche, 14-12-14

Lane 2

Dimanche, 14-12-14

·            400 swim, choice

      

·            2 X 400 free w. 1 min. rest, desc. 1 to 2, as:

1^st 400: pull

2^nd 400: pull & paddles

·            15 X 50 on 1:20 as 3 rounds of:

50: 15m. kick fast – 35 m. swim mod.

50: 25m. kick fast – 25 m. swim mod.

50: 35m. kick fast – 15 m. swim mod.

50: all kick, fast

50: swim, easy

·            4 X 200 choice on 4:45 as:

1^st 200: 50 fast – 150 smooth

2^nd 200: 100 fast – 100 smooth

3^rd 200: 150 fast – 50 smooth

4^th 200: 200 all fast J

·            Swim down: 4 X 50 slow but perfect,

with 20 seconds rest

3000

Lane 1

Dimanche, 14-12-14

·            400 swim, choice

      

·            2 X 400 free w. 1 min. rest, desc. 1 to 2, as:

1^st 400: pull

2^nd 400: pull & paddles

·            10 X 50 on 1:30 as 2 rounds of:

50: 15m. kick fast – 35 m. swim mod.

50: 25m. kick fast – 25 m. swim mod.

50: 35m. kick fast – 15 m. swim mod.

50: all kick, fast

50: swim, easy

·            4 X 200 choice on 5:00 as:

1^st 200: 50 fast – 150 smooth

2^nd 200: 100 fast – 100 smooth

3^rd 200: 150 fast – 50 smooth

4^th 200: 200 all fast J

·            Swim down: 6 X 50 slow but perfect,

with 20 seconds rest

2800