Workout: dimanche, 22-02-15

Lane 4

Dimanche, 22-02-15

·            400 swim, choice

·            4 X 100 choice on 2:00 alt.:

§  100: 2 X (25 band / 25 no band)

§  100: 2 X (15 kick / 35 swim)

·            16 X 50 choice as 4 rounds of:

1^st 50: moderate on 1:00

2^nd 50: build on 1:15

3^rd 50: 20 all out / 30 easy on 1:30

4^th 50: 30 all out / 20 easy on 1:45

·            100 easy

·            1500 free/choice as:

100 fast on 1:30  +     100 mod. on 2:00

200 fast on 3:00  +     100 mod. on 2:00

              300 fast on 4:30 +     100 mod. on 2:00

              400 fast on 6:00  +     100 mod. on 2:00

              100 easy

3200

Lane 3

Dimanche, 22-02-15

·            400 swim, choice

·            4 X 100 choice on 2:00 alt.:

§  100: 2 X (25 band / 25 no band)

§  100: 2 X (15 kick / 35 swim)

·            12 X 50 choice as 3 rounds of:

1^st 50: moderate on 1:00

2^nd 50: build on 1:15

3^rd 50: 20 all out / 30 easy on 1:30

4^th 50: 30 all out / 20 easy on 1:45

·            100 easy

·            1500 free/choice as:

100 fast on 1:40  +     100 mod. on 2:00

200 fast on 3:20  +     100 mod. on 2:00

              300 fast on 5:00 +     100 mod. on 2:00

              400 fast on 6:40  +     100 mod. on 2:00

              100 easy

3000