Monday 30 March 2015

Workout: dimanche, 12-04-15

Lane 2
Dimanche, 12-04-15
·              400 swim choice
         200 kick, choice

·              With fins:          10 X 50 on 1:20
         Each 50: 20 m. fast / 30 m. easy
(last one: all easy)

·              Lactate set:
        
6 X 50 on 1:30 with each 50: ½ for DPS / ½ sculling
                                                               (last one all easy)

6 X 50 on 2:00 descending 1 to 6

50 easy (start next set from deep end)

6 X 50 on 4:00 as: 25 all out / 25 easy & walk back
(distance swimmers: 6 X alt. 200 – 150 ?)

·              Swim down: 100 easy


~2300 (3000)

Workout: samedi, 11-04-15

Lane 2
Samedi, 11-04-15
·            400 swim, choice

·            300 kick choice, with fins,
alt.: 50 mod. / 50 fast

·            Aerobic set: (goal: hold pace and stroke count)
(If you want a no free set, go to lane 1)
6 X 100 swim, free on 2:10
200 easy, on 6:00
6 X 100 pull, free on 2:00
200 easy, on 6:00
6 X 100 with fins, free on 1:50

·            Swim down: 200 easy
3100
Lane 1
Samedi, 11-04-15
·            400 swim, choice

·            200 kick choice, with fins,
alt.: 50 mod. / 50 fast

·            Aerobic set: (goal: hold pace and stroke count)
6 X 100 swim, on 2:30
100 easy, on 4:00
6 X 100 pull, free on 2:20
100 easy, on 4:00
6 X 100 with fins, on 2:10

·            Swim down: 200 easy


2800

Workout: jeudi, 09-04-15

Lane 3 & 4

Jeudi, 09-04-15

·            400 swim, choice

·            4 rounds of:         3 X 25 kick fast on 40”
                                       + 50 swim for DPS on 1:00

·            6 X 75 IM on 2:00
Broken: odd 10” at the 50, even 10” at 25
1- 50 fly/25 back         2- 25 fly/50 back
3- 50 back/25 breast  4- 25 back/50 breast
5- 50 breast/25 free   6- 25 breast/50 free
Focus: 50’s: smooth turn, 25’s: sprint

·            50 choice, easy

·            4 rounds of:
2 X 25 sprint on 35 seconds
1 X 25 easy on 50 seconds
1 X 75 at 200 race pace on 2:30

·            Swim down: 100 easy


2100

Workout: mardi, 07-04-15

Lane 3 & 4

Mardi, 07-04-15


·            8 X 100 as:    3 X 100 choice, rest = 5 sec.
3 X 100 pull free  2:00
2 X 100 IM           2:20

·            20 X 25 as:
6 X 25 kick choice, alt. fast / easy   on 40            
6 X 25    ½ sculling / ½ swim           on 45
8 X 25 swim, descending 1     4              on 50


·            50 swim choice, easy


·            4 rounds of:         2 X 50 fast on 1:30
                                    1 X 50 easy on 1:30
Work the fast turns
                           

·            Swim down: 150 easy
2100