Workout: dimanche, 29-03-15

Lane 4

Dimanche, 29-03-15

·            400 swim, choice

·                   8 X 50 kick choice, with fins on 1:00

Or   6 X 50 kick choice, without fins on 1:20

·            6 X 100 choice, on 2:15, each 100:

40 moderate / 20 fast / 40 easy (fast turns)

·            8 X 50 alternating:      50 back/free

On 1:10                       50 fly/breast

·            100 easy, freestyle, breathing every 3rd

·            12 X 50 on 2:00, 3 rounds of:

50: 3 strokes of fly, free sprint to 25, easy

50: 2 pull-outs, build breast to 25, easy

50: 20 strokes back all out, finish easy

50: choice, very, very fast!

·            Swim down: 100 - 200 easy

2700 – 2500

Lane 3

Dimanche, 29-03-15

·            400 swim, choice

·                   8 X 50 kick choice, with fins on 1:10

Or   6 X 50 kick choice, without fins on 1:30

·            5 X 100 choice, on 2:30, each 100:

40 moderate / 20 fast / 40 easy (fast turns)

·            6 X 50 alternating:      50 back/free

On 1:20                       50 fly/breast

·            100 easy, freestyle, breathing every 3rd

·            12 X 50 on 2:00, 3 rounds of:

50: 3 strokes of fly, free sprint to 25, easy

50: 2 pull-outs, build breast to 25, easy

50: 20 strokes back all out, finish easy

50: choice, very, very fast!

·            Swim down: 100 - 200 easy

2500 - 2300