Workout: samedi, 17-01-15

Lane 2

Samedi, 17-01-15

·            400 swim, choice

·            4 X 100 IM with fins on 2:30

Each 100: fly single arm, back kick, breast pull, free catch up

·            8 X 50 free drills on 1:20? As:

2 X 50 left fin & right paddle

2 X 50 right fin & left paddle

2 X 50 both fins and paddles

1^st 50: 25 fast – 25 stealth

2^nd 50: all fast

2 X 50 same without equipment

·            1 X 400 free, for time

·            200 back with fins alt. 50 swim / 50 kick

·            8 X 100 on: take the average time per 100 

of your 400 & add 10 sec. – hold speed

·            Swim down: 4 X 50 no free with 10 sec. rest

2800