Workout: mardi, 23-12-14

Lane 7 & 8

Mardi, 23-12-14

·            400 swim, choice

·            10 X 50 pull & paddles on 50 sec.

Work on being smooth for all 10

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            10 X 25 free/stroke sprinting drills       

·            100 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2300

Lane 5 & 6

Mardi, 23-12-14

·            400 swim, choice

·            8 X 50 pull & paddles on 1:00

Work on being smooth for all 8

·            3 X 100 IM with fins with 20 sec. rest

Descending 1 to 3

·            10 X 25 free/stroke sprinting drills       

·            100 easy

·            Sprint set – 4 rounds of: (each round on 5’)

2 X 25 sprint on 1:00/50 sec/40 sec/1:00

1 X 50 sprint

1 X 50 easy

·            Swim down: 150 easy

2200