Workout: mardi, 03-02-15

Lane 3 & 4

Mardi, 03-02-15

·            200 swim, choice

·            12 X 25 free as:           4 on 40

Goal: hold speed &    4 on 35

hold count                  4 on 30

·            4 X 50 kick, no fins, on 1:20

Each 50: 25 fast / 25 easy (pull the rope?)

·            10 X 25, no free, as:   3 on 45

4 on 40

3 on 35

·            50 easy

·            2 rounds of:         3 X 50 mx or st. on 1:15

1 X 50 easy on 1:30

·            150 free as 2 X (50 catch-up / 25 fast)

·            2 rounds of:         3 X 50 free on 1:05

1 X 50 easy on 1:30

·            6 X 25 on 40” as 2 X sprint/mod./easy

2000

Lane 1 & 2

Mardi, 03-02-15

·            200 swim, choice

·            12 X 25 free as:           4 on 45

Goal: hold speed &    4 on 40

hold count                  4 on 35

·            4 X 50 kick, on 1:20

Each 50: 25 fast / 25 easy (pull the rope?)

·            8 X 25, no free, as:     4 on 45

4 on 40

·            2 rounds of:         3 X 50 mx or st. on 1:20

1 X 50 easy on 1:30

·            150 free as 2 X (50 catch-up / 25 fast)

·            2 rounds of:         3 X 50 free on 1:10

1 X 50 easy on 1:30

·            6 X 25 on 45” as 2 X sprint/mod./easy

~ 1800