Workout: dimanche, 01-02-15

Lane 4

Dimanche, 01-02-15

·            400 swim, choice

200 IM: 20 m. swim fast, 30 m. drill, smooth

·            12 X 100 as:

3 X 100 swim on 1:50

3 X 100 pull on 1:40

3 X 100 pull & paddles on 1:30

3 X 100 fins & paddles on 1:20 (1:25?)

·            100 easy

·            8 X 75 with fins on 1:30, alternating:

75: 50 kick choice / 25 pull breast

75: 25 pull breast / 50 kick choice

·            100 easy

·            8 X 50 IM, fast, on 1:20

·            Swim down: 100 easy

3100

Lane 3

Dimanche, 01-02-15

·            400 swim, choice

200 IM: 20 m. swim fast, 30 m. drill, smooth

·            12 X 100 as:

3 X 100 swim on 2:00

3 X 100 pull on 1:50

3 X 100 pull & paddles on 1:40

3 X 100 fins & paddles on 1:30 (1:35?)

·            100 easy

·            6 X 75 with fins on 1:45, alternating:

75: 50 kick choice / 25 pull breast

75: 25 pull breast / 50 kick choice

·            50 easy

·            8 X 50 IM, fast, on 1:20

·            Swim down: 100 easy

2900