Workout: jeudi, 15-01-15

Lane 4

Jeudi, 15-01-15

·            200 swim, every 4^th 25: back

200 pull, every 4^th 25: back

100 with fins, alt. 25 fly ½ arm / 25 back kick

·            12 X 25 alt. free & back, drills as:

2 X 25 left arm only

2 X 25 right arm only

2 X 25 normal, work on rhythm

2 X 25 fists

2 X 25 invisible band

2 X 25 normal, fast

·            12 X 50 on 1:15 as 2 rounds of: (with fins?)

5 X 50 back, with good turn

1 X 50 free, easy

·            12 X 75 free as 2 rounds of:

5 X 75 fast on 1:30 (work in & out wall)

1 X 75 easy on 2:00

·            Swim down: 100 easy

2400

Lane 2

Jeudi, 15-01-15

·            200 swim, every 4^th 25: back

200 pull, every 4^th 25: back

100 with fins, alt. 25 fly ½ arm / 25 back kick

·            10 X 25 alt. free & back, drills as:

2 X 25 left arm only

2 X 25 right arm only

2 X 25 normal, work on rhythm

2 X 25 fists

2 X 25 normal, fast

·            10 X 50 on 1:20 as 2 rounds of: (with fins?)

4 X 50 back, with good turn

1 X 50 free, easy

·            10 X 75 free as 2 rounds of:

5 X 75 fast on 1:45 (work in & out wall)

1 X 75 easy on 2:15

·            Swim down: 100 easy

2100