Workout: jeudi, 18-12-14

Lane 3 & 4

Jeudi, 18-12-14

·            200 swim, choice

200 pull, free, breathing every 3

200 kick, with fins, alt. fly / back

·            16 X 25 on 50 seconds as:

4 of each stroke, reverse IM order

1^st 25: ½ scull / ½ swim long

              2^nd 25: ½ kick / ½ swim fast

3^rd 25: easy, choice

4^th 25: all fast, all out!

·            3 rounds of:

6 X 25 fast on 35 sec.

30 seconds extra rest

2 X 75 fast, with good turns on 1:30

1 X 100 easy, choice, on 4:00

·            Swim down: 200 “cheating kick”, no board

2400

Lane 2

Jeudi, 18-12-14

·            200 swim, choice

150 pull, free, breathing every 3

150 kick, with fins, alt. fly / back

·            16 X 25 on 50 seconds as:

4 of each stroke, reverse IM order

1^st 25: ½ scull / ½ swim long

              2^nd 25: ½ kick / ½ swim fast

3^rd 25: easy, choice

4^th 25: all fast, all out!

·            3 rounds of:

6 X 25 fast on 40 sec.

30 seconds extra rest

2 X 75 fast, with good turns on 1:45

1 X 100 easy, choice, on 4:00

·            Swim down: 200 “cheating kick”, no board

2300

Lane 1

Jeudi, 18-12-14

·            200 swim, choice

150 pull, free, breathing every 3

100 kick, with fins, alt. fly / back

·            16 X 25 on 50 seconds as:

4 of each stroke, reverse IM order

1^st 25: ½ scull / ½ swim long

              2^nd 25: ½ kick / ½ swim fast

3^rd 25: easy, choice

4^th 25: all fast, all out!

·            3 rounds of:

6 X 25 fast on 40 sec.

30 seconds extra rest

2 X 75 fast, with good turns on 1:45

1 X 100 easy, choice, on 4:00

·            Swim down: 150 “cheating kick”, no board

2200