Workout: mardi, 03-03-15

Lane 3 & 4

Mardi, 03-03-15

·            200 swim, choice

       200 IM, alt. 25 kicking drill / 25 drill or swim

·            16 X 50 as:

              4 X 50 pull free on 1:00, 25 fast / 25 long

4 X 50 on 1:15, 25 free mod./ 25 no free fast

4 X 50 free (swim or pull) on 55 seconds

4 X 50 kick with fins on 1:05

·            Sprint set:

5 rounds of:

4 X 25 choice on 50/45/40/35/30 sec.

+ 1 X 50 easy on 2:00

Goal: hold speed throughout the set

·            Swim down:

6 X 25 easy but with a good technique

Rest = 10 seconds

2100