Workout: dimanche, 08-02-15

Lane 2

Dimanche, 08-02-15

·            400 swim, choice + 100 fly, single arm

·            Technique set:

8 X 150 walk back & rest 30 sec., alt:

150:       50 back pull the rope every 2^nd pull

              50 breast, 25 kick, 25 swim

              50 free, 15 left, 15 right, 20 normal

150:       back/breast/free, no drill

·            “High intensity” set:

6 X 100 on 5:00 or 5 X 200 on 6:00

As fast as you can hold – Set a goal and go for it

(~ + 10 % of best time)

·            Swim down: 200 easy, choice

2900 / 2500

Lane 1

Dimanche, 08-02-15

·            400 swim, choice

·            Technique set:

8 X 150 walk back & rest 30 sec., alt:

150:       50 back pull the rope every 2^nd pull

              50 breast, 25 kick, 25 swim

              50 free, 15 left, 15 right, 20 normal

150:       back/breast/free, no drill

·            “High intensity” set:

6 X 100 on 5:00 or 5 X 200 on 6:00

As fast as you can hold – Set a goal and go for it

(~ + 10 % of best time)

·            Swim down: 200 easy, choice

2800 / 2400