Workout: mardi, 30-12-14 am

Lane 2

Mardi, 30-12-14 am

·            400 swim, choice

+ 200 kick, choice

·            8 X 50 free drills, on coach’s interval

·            2 rounds of: (1^st round free, 2^nd round choice)

4 X 50 on 1:10 at 200 pace + 3 sec.

2 X 100 on 2:10 at 400 pace

4 X 50 best average on 1:30

100 easy, 50 kick / 50 pull on 4:00

·            50 easy

4 to 6 X 15 m, with lots of rest

Goal: perfect push-off, streamline & breakout

50 easy

2700

Lane 1

Mardi, 30-12-14 am

·            400 swim, choice

+ 100 kick, choice

·            8 X 50 free drills, on coach’s interval

·            2 rounds of: (1^st round free, 2^nd round choice)

4 X 50 on 1:15 at 200 pace + 3 sec.

2 X 100 on 2:30 at 400 pace

4 X 50 best average on 1:30

50 easy, (to the middle & back) on 3:00

·            50 easy

4 to 6 X 15 m, with lots of rest

Goal: perfect push-off, streamline & breakout

50 easy

2400