Workout: lundi, 29-12-14 pm

Lane 8

Lundi, 29-12-14 pm

·            400 swim, choice

·            6 X 50 kick on 1:10, descending 1 to 3

      

·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill

4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4

50 easy

·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,

to very fast and hold speed for the 4^th one

·            100 easy

·            16 X 25 mid-pool - work on turns as:

4 X 25 out in, no free on 50

4 X 25 in-out, no free on 50

4 X 25 out-in, free on 45

4 X 25 in-out, free on 45

·            Swim down:

6 X 50 on 1:00, mod., with perfect turns

Lane 7

Lundi, 29-12-14 pm

·            400 swim, choice

·            6 X 50 kick on 1:10, descending 1 to 3

      

·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill

4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4

50 easy

·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,

to very fast and hold speed for the 4^th one

·            100 easy

·            16 X 25 mid-pool - work on turns as:

4 X 25 out in, no free on 50

4 X 25 in-out, no free on 50

4 X 25 out-in, free on 45

4 X 25 in-out, free on 45

·            Swim down:

6 X 50 on 1:00, mod., with perfect turns

Lane 6

                               Lundi, 29-12-14 pm                              

·            400 swim, choice

·            4 X 50 kick on 1:15, descending 1 to 3

      

·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill

4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4

50 easy

·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,

to very fast and hold speed for the 4^th one

·            50 easy

·            16 X 25 mid-pool - work on turns as:

4 X 25 out in, no free on 50

4 X 25 in-out, no free on 50

4 X 25 out-in, free on 45

4 X 25 in-out, free on 45

·            Swim down:

5 X 50 on 1:05, mod., with perfect turns

Lane 5

                               Lundi, 29-12-14 pm                              

·            400 swim, choice

·            4 X 50 kick on 1:15, descending 1 to 3

      

·            10 X 25 alt. fly / back, 6 w. buckets / 4 drill

4 X 50 as (25 fly - 25 back) on 1:05, desc. 1 to 4

50 easy

·            Repeat last set for breast / free

·            4 X 100 IM on 2:30     from perfect to fast,

to very fast and hold speed for the 4^th one

·            50 easy

·            16 X 25 mid-pool - work on turns as:

4 X 25 out in, no free on 50

4 X 25 in-out, no free on 50

4 X 25 out-in, free on 45

4 X 25 in-out, free on 45

·            Swim down:

5 X 50 on 1:05, mod., with perfect turns