Workout: mardi, 30-12-14 pm

Lane 7 & 8

Mardi, 30-12-14 pm

·            200 swim, choice – rest 20 sec.

4 X 100 with 10 sec. rest, alt:

              100 IM, single arm drills

              100 pull free

·            4 X 75 with fins, on 1:40, alt.:

75 fast: 25 fly / 25 back kick / 25 breast pull

75 smooth, choice stroke

              50 easy on 2:00

·            4 X 75 no fins, on 1:40, alt.:

75 fast: 25 fly / 25 back / 25 breast

75 smooth, choice stroke

              50 easy on 2:00

·            Repeat 1^st round of 75’s (with fins)

·            16 X 25 choice on 2:00 – sprint, with dive?

·            100 easy

·            12 X 25 choice on 40 seconds, desc. count 1 to 3

·            50 easy                                             

2500

Lane 5 & 6

Mardi, 30-12-14 pm

·            200 swim, choice – rest 20 sec.

4 X 100 with 10 sec. rest, alt:

              100 IM, single arm drills

              100 pull free

·            3 X 75 with fins, on 1:50, alt.:

75 fast: 25 fly / 25 back kick / 25 breast pull

75 smooth, choice stroke

              75 easy on 3:00

·            3 X 75 no fins, on 1:50, alt.:

75 fast: 25 fly / 25 back / 25 breast

75 smooth, choice stroke

              75 easy on 3:00

·            Repeat 1^st round of 75’s (with fins)

·            16 X 25 choice on 2:00 – sprint, with dive?

·            50 easy

·            12 X 25 choice on 40 seconds, desc. count 1 to 3

·            50 easy                                             2300