Workout: dimanche, 28-12-14 am

Lane 4

Dimanche, 28-12-14

·            400 swim, choice

200 IM, each 50: ¼ kick, ¼ left, ¼ right, ¼ full

·            12 X 50 fins & paddles on 1:00

Alternating:         50 kick on your back

                             50 free fast & smooth

·            100 easy, no fins

·            Aerobic set:

1 X 50 smooth on 1:00/1 X 100 hard on 1:40

2 X 50      “      on 1:00 / 2 X 100   “    on 1:40

3 X 50      “      on 1:00 / 3 X 100   “    on 1:40

4 X 50      “      on 1:00 / 4 X 100   “    on 1:40

·            100 easy

·            8 X 50 free drills on coach’s interval

·            Swim down: 100 easy

3400

Lane 3

Dimanche, 28-12-14

·            400 swim, choice

200 IM, each 50: ¼ kick, ¼ left, ¼ right, ¼ full

·            10 X 50 fins & paddles on 1:05

Alternating:         50 kick on your back

                             50 free fast & smooth

·            100 easy, no fins

·            Aerobic set:

1 X 50 smooth on 1:00/1 X 100 hard on 1:50

2 X 50      “      on 1:00 / 2 X 100   “    on 1:50

3 X 50      “      on 1:00 / 3 X 100   “    on 1:50

4 X 50      “      on 1:00 / 4 X 100   “    on 1:50

·            8 X 50 free drills on coach’s interval

·            Swim down: 100 easy

3200