Workout: samedi, 21-03-15

Lane 2

Samedi, 21-03-15

·            400 swim, choice

·            With your fins, 4 rounds of:

50: back, alt.: 6 pull / 5” kick, rest 20 sec.

30: alt.: 8 breast pull / 8 free pull, rest 10 ”

20: fly    new drill

·            Distance set:

Each pair is descending, with the 1^st repeat

steady and the 2^nd alt.: 50 fast / 50 mod.

2 X 400 swim free - rest 1 minute

2 X 300 pull free – rest 50 seconds

2 X 200 swim choice – rest 40 seconds

2 X 100 back kick, w. fins – rest 30 seconds

·            Swim down set:

50 easy

6 X 50 swim choice on 1:15 (fins or no fins)

Each 50: 25 fast / 25 slow

50 easy

3200