Workout: lundi, 29-12-14 am

Lane 2

Lundi, 29-12-14 am

·            400 swim, choice

·            12 X 50 fins & paddles on 1:10

Alternating:         50 kick on your back

                             50 free fast & smooth

·            100 as: 50 back / 50 breast

·            18 X 50 w. fins on 1:20 as 3 rounds of:

2 X 50 fly (4 full, 4 left, 4 right, …)

4 X 50 alt.:    50 back: pull rope drill

                      50 breast: “penlike” drill

·            10 X 100 pull free (or swim) as:

1 X 100 on 2:20

2 X 100 on 2:10

3 X 100 on 2:00

4 X 100 on 1:50

·            Swim down: 100 easy

3100

Lane 1

Lundi, 29-12-14 am

·            400 swim, choice

·            12 X 50 fins & paddles on 1:20

Alternating:         50 kick on your back

                             50 free fast & smooth

·            100 as: 50 back / 50 breast

·            12 X 50 w. fins on 1:30 as 2 rounds of:

2 X 50 fly (4 full, 4 left, 4 right, …)

4 X 50 alt.:    50 back: pull rope drill

                      50 breast: “penlike” drill

·            10 X 100 pull free (or swim) as:

1 X 100 on 2:40

2 X 100 on 2:30

3 X 100 on 2:20

4 X 100 on 2:10

·            Swim down: 100 easy

2800