Workout: mardi, 06-01-15

Lane 3 & 4

Mardi, 06-01-15

·            200 swim, choice

200 pull, free

200 with fins, alt.:

25: 1 stroke fly/1 stroke breast

25: fly kick on your back

·            16 X 25 on 50 sec. as 2 rounds of: 

4 X 25 breast, descending count

4 X 25 fly with fins, ascending count

·            100 choice, easy

·            Sprint set:

3 rounds of:

6 X 25 sprint on 1:00/55/50/45/40/35

150, alt. 25 drill / 25 stealth swimming

Rest 1 minute

1^st round: free

2^nd round: no free

3^rd round: choice

·            Swim down: 100 easy                      2100

Lane 2

Mardi, 06-01-15

·            200 swim, choice

150 pull, free

200 with fins, alt.:

25: 1 stroke fly/1 stroke breast

25: fly kick on your back

·            16 X 25 on 50 sec. as 2 rounds of: 

4 X 25 breast, descending count

4 X 25 fly with fins, ascending count

·            100 choice, easy

·            Sprint set:

3 rounds of:

6 X 25 sprint on 1:00/55/50/45/40/35

150, alt. 25 drill / 25 stealth swimming

Rest 1 minute

1^st round: free

2^nd round: no free

3^rd round: choice

·            Swim down: 50 easy                        2000

Lane 1

Mardi, 06-01-15

·            200 swim, choice

150 pull, free

150 with fins, alt.:

25: 1 stroke fly/1 stroke breast

25: fly kick on your back

·            16 X 25 on 50 sec. as 2 rounds of: 

4 X 25 breast, descending count

4 X 25 fly with fins, ascending count

·            100 choice, easy

·            Sprint set:

3 rounds of:

6 X 25 sprint on 1:00/55/50/45/40/35

100, alt. 25 drill / 25 stealth swimming

Rest 1 minute

1^st round: free

2^nd round: no free

3^rd round: choice

·            Swim down: 50 easy                        1800