Workout: mardi, 24-02-15

Lane 8

Mardi, 24-02-15

·            400 swim, choice

·            4 X 100 IM, drills, on 2:00 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

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

·            Sprint set:

5 rounds of:

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

+ 1 X 50 easy on 2:00

Goal: hold speed throughout the set

·            Swim down:

5 X 50 easy but with a good, fast turn

Rest = 20 seconds

2600

Lane 6

Mardi, 24-02-15

·            400 swim, choice

·            3 X 100 IM, drills, on 2:15 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 3:30

·            Sprint set:

5 rounds of:

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

+ 1 X 50 easy on 2:00

Goal: hold speed throughout the set

·            Swim down:

5 X 50 easy but with a good, fast turn

Rest = 20 seconds

2300