Workout: jeudi, 05-02-15

Lane 3 & 4

Jeudi, 05-02-15

·            300 swim, choice

100 pull, free

100 kick, choice (with fins)

·            16 X 25 with fins, IM order, as 4 rounds of:

3 X 25 full stroke on 40 seconds

1 X 25 free, easy, on 50 seconds

              Goal: smooth stroke at 80% speed

·            Free, aerobic set:

16 X 100, steady pace, on 2:10 (2:00?)

OR:

4 rounds of:

3 X 100 on 2:10

+

1 X 50 easy on 2:10

·            Swim down: 100 easy

2600 / 2400

Lane 1 & 2

Jeudi, 05-02-15

·            300 swim, choice

100 pull, free

100 kick, choice (with fins)

·            16 X 25 with fins, IM order, as 4 rounds of:

3 X 25 full stroke on 45 seconds

1 X 25 free, easy, on 50 seconds

              Goal: smooth stroke at 80% speed

·            Free, aerobic set:

12 X 100, steady pace, on 2:20

OR:

3 rounds of:

3 X 100 on 2:20

+

1 X 50 easy on 2:20

·            Swim down: 100 easy

2200 / 2000