Workout: mardi, 10-02-15

Lane 4

Mardi, 10-02-15

·            400 swim, choice

·            4 X 100 IM, drills, on 2:40 (2:30) as:

Fly: single arm, 3 left, 3 right

Back: alternating 3 double, 3 normal

Breast: normal with free kick between

Free: alternating left fist / right fist

·            3 X 200 free, pull & paddles, desc. on 4:00

·            Sprint set:

4 rounds of:

4 X 25 IM order on 50/45/40/35 sec.

(1st round on 50 sec., 2nd round on 45, etc)

+ 1 X 50 easy on 2:00

Goal: hold speed throughout the set

·            Swim down:

4 X 50 easy but with a good, fast turn

Rest = 20 seconds

2200