Workout: samedi, 10-01-15

Lane 2

Samedi, 10-01-15

·           400 swim, choice

·           8 X 50 on 1:30 as 2 rounds of:

3 X 50 IM, descending 1 to 3

1 X 50 easy, choice

·           Freestyle, aerobic set:

3 rounds of:

       2 X 100 fast on 1:45 (or 1:50)

       1 X 100 moderate, on 3:30

       3 X 100 fast, on 1:55

       1 X 100 moderate on 3:15

·           Swim down set:             

4 X 50 kick choice with 10 sec. rest

100 swim, easy

3200

Lane 1

Samedi, 10-01-15

·           400 swim, choice

·           8 X 50 on 1:30 as 2 rounds of:

3 X 50 IM, descending 1 to 3

1 X 50 easy, choice

·           Freestyle, aerobic set:

3 rounds of:

       2 X 100 fast on 2:00 (or 2:05)

       1 X 100 moderate, on 3:30

       3 X 100 fast, on 2:10

       1 X 100 moderate on 3:30

·           Swim down:

100 swim, easy

3000