Workout: samedi, 07-02-15

Lane 2

Samedi, 07-02-15

·            400 swim, choice

·            200 free, pull

·            Technique set:

10 X 50 IM on 1:30

As:         6 X 50 with fins

              4 X 50, no fins

Focus: hips up, small fast kick, surfing arms

·           Aerobic set:

10 X 200 choice as:

2 X 200 swim on 4:20

3 X 200 pull on 4:10

3 X 200 pull & paddles on 4:00

2 X 200 fins & paddles on 3:50

·           Swim down set:

4 X 50 stroke with 15 sec. rest

3300

Lane 1

Samedi, 07-02-15

·            400 swim, choice

·            100 free, pull

·            Technique set:

10 X 50 IM on 1:30

As:         6 X 50 with fins

              4 X 50, no fins

Focus: hips up, small fast kick, surfing arms

·           Aerobic set:

9 X 200 choice as:

2 X 200 swim on 4:30

3 X 200 pull on 4:20

2 X 200 pull & paddles on 4:10

2 X 200 fins & paddles on 4:00

·           Swim down set:

4 X 50 stroke with 15 sec. rest

3000