Friday, 20 March 2015

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 1st repeat
steady and the 2nd 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

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