Workout: dimanche, 22-03-15

Lane 4

Dimanche, 22-03-15

·            400 swim, choice (dive’n glide J)

·            10 X 50 alternating:    50 no free on 1:15

50 free on 1:00

              Each 50: 2 drills + 1/3 swim perfect

·            300 as    shallow end: fly, glide & streamline

deep end: swim, choice

·            16 X 50 on 2:00 as:

4 of each stroke, reverse IM order

1^st 50: 25 DPS, 25 choice easy

2^nd 50: 8 cycles all out, finish easy choice

3^rd 50: 20 mod. / 20 sprint / 10 easy choice

4^th 50: 25 all out, timed / 25 easy choice

·            Recovery: 200 swim choice with fins

·            12 minutes of non-stop kicking with 15

seconds of sprint at every whistle.

·            Swim down: 100 easy

~3000

Lane 3

Dimanche, 22-03-15

·            400 swim, choice (dive’n glide J)

·            8 X 50 alternating:      50 no free on 1:20

50 free on 1:10

              Each 50: 2 drills + 1/3 swim perfect

·            200 as    shallow end: fly, glide & streamline

deep end: swim, choice

·            16 X 50 on 2:00 as:

4 of each stroke, reverse IM order

1^st 50: 25 DPS, 25 choice easy

2^nd 50: 8 cycles all out, finish easy choice

3^rd 50: 20 mod. / 20 sprint / 10 easy choice

4^th 50: 25 all out, timed / 25 easy choice

·            Recovery: 100 swim choice with fins

·            12 minutes of non-stop kicking with 15

seconds of sprint at every whistle.

·            Swim down: 100 easy

~2500